Sunday, June 23, 2013

Crustless Broccoli and Cheese Quiche

I made this for breakfast one morning while my parents were here.  It was quite tasty.  Next time I will cut the broccoli into very small pieces.
Crustless Broccoli and Cheese Quiche
Cooking Light-2003

Serves 6

2 teaspoons olive oil
1/2 cup vertically sliced onion
1 garlic clove, minced
5 cups broccoli florets
Cooking spray
1 1/4 cups 1% low-fat milk
1 cup (4 ounces) shredded reduced-fat Swiss cheese
2 tablespoons chopped fresh parsley
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh Parmesan cheese
6 (1-ounce) slices whole wheat bread, toasted

Preheat oven to 350°.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes. Serve with toast.

Calories: 216 Calories from fat: 29% Fat: 6.9g Saturated fat: 2.3g Monounsaturated fat: 2.9g Polyunsaturated fat: 0.9g Protein: 17.9g Carbohydrate: 22.7g Fiber: 4.1g Cholesterol: 81mg Iron: 2.1mg Sodium: 577mg Calcium: 354mg

6 PP

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