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Newsletter  Winter 06: Quiche (Recipe)


Crustless Vegetable Quiche
Recipe provided by Jennifer Sygo, M.Sc., RD
Registered Dietitian and Sports Nutritionist
 
Now that the holidays are over, lower calorie foods like this crustless quiche can help you get back on track.  Not only does it taste great, but it also provides two servings of vegetables per 1/4 pie. 

Try it with toast at dinner, or as part of brunch with friends or family.
 
Ingredients:
1 Tbsp butter or olive oil
½ cup bread crumbs
1 cup each sliced mushrooms & zucchini
3 cups baby spinach
2 eggs, 2 egg whites
1 cup milk
2 green onions, chopped
¼ cup feta or low fat mozzarella cheese
1 tsp dried basil
dash hot pepper sauce
1 medium tomato, sliced
 
Instructions:
  1. Spread 1 tsp. butter or oil on bottom of pie plate; sprinkle bottom & sides evenly with bread crumbs.
  2. Melt remaining butter in large skillet.  Cook mushrooms, zucchini for 5-7 minutes, or until tender.  Add spinach; cook, stirring for 2 min, or until wilted.
  3. In large bowl, beat together eggs and egg whites; add milk.  Stir in onions, cheese, basil, hot pepper sauce, and spinach mixture.
  4. Spoon into prepared dish.  Top evenly with tomato slices.
  5. Bake at 350 F (180 C) for 40-50 min, or until firm to the touch and knife inserted to centre comes out clean.
Makes 4 servings. 
 
Per serving:
167 kcal
11 g protein
9 g total fat, 5 g saturated
13 g CHO, 3 g fibre
268 mg sodium
Good source of vitamin C, calcium, iron. 
Excellent source of vitamin A, folic acid.
 
(Source:  Anne Lindsay's Light Kitchen, 2002)