Garden Vegetable Crustless Quiche

Randy Mayor
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.

Yield:

10 servings

Recipe from

Nutritional 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

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

Preparation

Preheat oven to 400°.

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.

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.

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

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

Note:

Julie Schreader and Kathleen McGraw,

September 2006