Garden Vegetable Crustless Quiche

By

Substitute corn or spinach for some of the vegetables, if you wish.

View complete recipe

  • 10

Ingredients

  • 1 1/2 cups egg substitute
  • 3 large eggs
  • 1 1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
  • 1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 2 cups diced potato with onion (such as Simply Potatoes)
  • 1 cup finely chopped green bell pepper (about 1)
  • 1 (8-ounce) package presliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

Preparation

Step 1

Preheat oven to 400°.
Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.


NUTRITION PER SERVING
CALORIES 230(30% from fat); FAT 7.7g (sat 4.6g,mono 1.3g,poly 0.3g); PROTEIN 23g; CHOLESTEROL 84mg; CALCIUM 382mg; SODIUM 716mg; FIBER 1.9g; IRON 2.1mg; CARBOHYDRATE 18.1g

View complete recipe