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Garden Vegetable Crustless Quiche

Randy Mayor
Yield 10 servings
The season's best vegetables and a variety of cheeses make this vegetable quiche a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving.

Ingredients

  • 1 1/2 cups egg substitute
  • 3 large eggs
  • 1 1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
  • 1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 2 cups diced potato with onion (such as Simply Potatoes)
  • 1 cup finely chopped green bell pepper (about 1)
  • 1 (8-ounce) package presliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

Nutrition Information

  • calories 230
  • caloriesfromfat 30 %
  • fat 7.7 g
  • satfat 4.6 g
  • monofat 1.3 g
  • polyfat 0.3 g
  • protein 23 g
  • carbohydrate 18.1 g
  • fiber 1.9 g
  • cholesterol 84 mg
  • iron 2.1 mg
  • sodium 716 mg
  • calcium 382 mg

How to Make It

  1. Preheat oven to 400°.

  2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.

  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

  4. Note: Substitute corn or spinach for some of the vegetables, if you wish.

  5. Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a "greener" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil