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Southwestern Broccoli Quiche

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 350°.

  2. 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.

  3. 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.

  4. 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.