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Southwestern Broccoli Quiche

Southwestern Broccoli Quiche

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

Cooking Light DECEMBER 2001

  • Yield: 6 servings

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 307
  • Calories from fat: 32%
  • Fat: 11g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 4.2g
  • Protein: 15.6g
  • Carbohydrate: 36.9g
  • Fiber: 2.4g
  • Cholesterol: 40mg
  • Iron: 2.4mg
  • Sodium: 820mg
  • Calcium: 224mg
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Southwestern Broccoli Quiche recipe

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