By Forge Fitness Lynden, WA
Crustless Vegetable Quiche
4 steps
Prep:20minCook:1h
Updated at: Thu, 17 Aug 2023 03:45:32 GMT
Nutrition balance score
Unbalanced
Glycemic Index
28
Low
Glycemic Load
2
Low
Nutrition per serving
Calories184 kcal (9%)
Total Fat10.1 g (14%)
Carbs7.1 g (3%)
Sugars4.3 g (5%)
Protein16.4 g (33%)
Sodium490.6 mg (25%)
Fiber1.4 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
1 tablespoonolive oil
½ cupyellow onion
diced
1 cupred bell pepper
diced
3 cupsbroccoli florets
chopped
3 tablespoonssun dried tomatoes
½ teaspoongarlic powder
½ teaspoonsmoked paprika
¼ teaspoonred pepper flakes
kosher salt
to taste
fresh ground black pepper
to taste
5eggs
3egg whites
16 ounceslow fat cottage cheese
¼ cuplow fat milk
1 cupshredded cheddar cheese
Colby Jack or Mozzarella can also be used
Instructions
Step 1
Preheat oven to 375° F. Spray a 9 inch pie plate with cooking oil and set aside.
Step 2
In a large skillet heat the olive oil over medium-high heat. Add the onion, bell pepper and broccoli to the skillet. Season with the spices, salt and pepper and sauté for 4-5 minutes or until the vegetables have softened. Remove the skillet from the heat and let the vegetables cool while you prepare the filling.
Step 3
In a large bowl whisk together the eggs, egg whites, cottage cheese, milk and shredded cheese until the eggs are completely broken up and combined with the other ingredients. Pour in the vegetables and stir together.
Step 4
Pour the quiche filling into the prepared pie plate and bake for 45-55 minutes or until it's set. Test it by sticking a knife into the center and if it comes out clean it's ready. Let the quiche cool for several minutes before serving.
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