Crustless Broccoli and Cheese Quiche
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Ingredients
2 teaspoons olive oil
½ cup vertically sliced onion
1 clove garlic, minced
5 cups broccoli florets
Cooking Spray
1 ¼ cups 1% low-fat milk
1 cup (4 oz) grated low-fat Swiss cheese
2 tablespoons chopped fresh parsley
2 teaspoons dijon mustard
½ teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ 1 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh parmesan cheese
6 toasted whole-grain bread slices (1 oz each)
To make
Serve this quiche for Sunday brunch and enjoy high-quality protein from eggs and egg whites, calcium from cheese and milk, and vitamin C and folic acid from broccoli.
Preheat the oven to 350 degrees.Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saute 1 1/2 minutes. Add broccoli; saute 1 minute. Place the broccoli mixture on a 9-inch pie dish greased with cooking spray. Combine the milk and the following 8 ingredients (milk and eggs) in a large bowl. Drizzle broccoli with milk mixture; sprinkle with parmesan cheese. Bake at 350 ° C for 40 minutes or until the top is browned and a knife inserted in the middle comes out clean; let stand for 5 minutes. Serve with toast.
Preheat the oven to 350 degrees.Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saute 1 1/2 minutes. Add broccoli; saute 1 minute. Place the broccoli mixture on a 9-inch pie dish greased with cooking spray. Combine the milk and the following 8 ingredients (milk and eggs) in a large bowl. Drizzle broccoli with milk mixture; sprinkle with parmesan cheese. Bake at 350 ° C for 40 minutes or until the top is browned and a knife inserted in the middle comes out clean; let stand for 5 minutes. Serve with toast.
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Author:Admin
Published: 11/20/2023 9:21 PM
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