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Ingredients
- 1 small zucchini, halved lengthwise and thinly sliced
- 1/2 cup chopped red onion
- 1/2 cup chopped red or green sweet pepper
- 2 cloves garlic, minced
- 2 teaspoons olive oil or cooking oil
- 6 egg whites
- 1 egg
- 1 cup fat-free milk
- 1 tablespoon shredded fresh basil
- 1/4 cup shredded mozzarella cheese (1 ounce)
- Chopped tomato (optional)
Details
Servings 4
Preparation
Step 1
1. In a medium skillet cook zucchini, onion, sweet pepper, and garlic in hot oil until onion is tender. Set aside.
2. In a medium bowl stir together the egg whites, egg, milk, and basil. Stir in zucchini mixture. Pour into 4 individual quiche dishes or shallow casseroles, about 4-1/2 inches in diameter.
3. Bake in a 350 degree F. oven for 15 to 20 minutes or until set. Sprinkle each serving with mozzarella cheese. Let stand for 5 minutes before serving. If desired, sprinkle with chopped tomato. Makes 4 servings.
Garlic Storage Tip: Keep garlic on hand for adding a boost of flavor to many recipes--without adding fat or calories. Store fresh garlic in a cool, dry, dark place. Leave the bulb whole, as individual cloves dry out quickly. Minced garlic is available in easy-to-use jars and will keep in the refrigerator for up to 6 months.
nutrition facts
Calories120Total Fat (g)5Saturated Fat (g)1, Cholesterol (mg)58, Sodium (mg)164, Carbohydrate (g)8, Fiber (g)1, Protein (g)11, Vitamin C (DV%)57, Calcium (DV%)14, Iron (DV%)3, Vegetables (d.e.)1.5, Lean Meat (d.e.)1, Fat (d.e.).5, Percent Daily Values are based on a 2,000 calorie diet
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