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Crustless Broccoli and Cheese Quiche

Photo: Karry Hosford
Yield 6 servings (serving size: 1 quiche wedge and 1 toast slice)
Serve this quiche for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli.

Ingredients

  • 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

Nutrition Information

  • calories 216
  • caloriesfromfat 29 %
  • fat 6.9 g
  • satfat 2.3 g
  • monofat 2.9 g
  • polyfat 0.9 g
  • protein 17.9 g
  • carbohydrate 22.7 g
  • fiber 4.1 g
  • cholesterol 81 mg
  • iron 2.1 mg
  • sodium 577 mg
  • calcium 354 mg

How to Make It

  1. Preheat oven to 350°.

  2. 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.