Southwestern Broccoli Quiche

Cooking Light
If you prefer, substitute an 11-ounce can of refrigerated breadstick dough for the corn bread twists.
6 servings


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1 (11.5-ounce) can refrigerated corn bread twist dough (such as Pillsbury)
Cooking spray
1 teaspoon vegetable oil
1/2 cup chopped onion
2 garlic cloves, minced
1 jalapeño pepper, seeded and chopped
1/2 cup frozen whole-kernel corn
1/2 cup chopped red bell pepper
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (10-ounce) package frozen chopped broccoli, thawed, drained, and squeezed dry
1 cup evaporated fat-free milk
3 large egg whites
1 large egg
1/2 teaspoon salt
3/4 cup (3 ounces) reduced-fat sharp cheddar cheese


Preheat oven to 350°.

Unroll dough; unfold layers (do not separate into strips). Place layers lengthwise, end to end, into an 11 x 7-inch baking dish coated with cooking spray. Pinch ends in the middle to seal; press dough up sides of dish. Set aside.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and jalapeño; sauté 3 minutes or until soft. Add corn and the next 5 ingredients (corn through broccoli); sauté for 5 minutes or until vegetables are soft and liquid evaporates. Remove from heat, and cool 5 minutes.

Combine milk, egg whites, egg, and salt; stir well with a whisk. Sprinkle cheese over dough. Spoon broccoli mixture evenly into pan. Pour milk mixture over broccoli mixture. Place dish on a baking sheet. Bake at 350° for 45 minutes; cover and bake for an additional 10 minutes or until set. Let stand 10 minutes.

Created date

October 2003

Nutritional Information

Calories 307
Caloriesfromfat 32 %
Fat 11 g
Satfat 3.1 g
Monofat 3 g
Polyfat 4.2 g
Protein 15.6 g
Carbohydrate 36.9 g
Fiber 2.4 g
Cholesterol 40 mg
Iron 2.4 mg
Sodium 820 mg
Calcium 224 mg