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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 149.6
  • Total Fat: 8.7 g
  • Cholesterol: 88.3 mg
  • Sodium: 339.3 mg
  • Total Carbs: 6.2 g
  • Dietary Fiber: 2.4 g
  • Protein: 12.9 g

View full nutritional breakdown of Crustless Broccoli and Cheese Quiche calories by ingredient
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Crustless Broccoli and Cheese Quiche

Submitted by: SEDONIGER

Introduction

A great alternative to a crust-filled quiche! Make it and divide it for 6 lunches, or bring it to a pot-luck party! Everyone will love the taste, and won't notice the missing calories! A great alternative to a crust-filled quiche! Make it and divide it for 6 lunches, or bring it to a pot-luck party! Everyone will love the taste, and won't notice the missing calories!
Number of Servings: 6

Ingredients

    2 teaspoons olive oil
    1/2 cup vertically sliced onion
    1 garlic clove, minced
    5 cups broccoli florets
    1/4 cup milk
    1 cup (4 oz.) shredded Swiss Cheese
    2 teaspoons chopped, fresh parsley (optional)
    2 teaspoons Dijon Mustard (optional)
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    1/8 teaspoon ground nutmeg (optional)
    1 tablespoon Parmesan Cheese
    2 large eggs, lightly beaten
    4 large egg whites, lightly beaten
    6 slices whole wheat bread, toasted (optional)

Directions

Serving Size: 6 pieces

Preheat Oven to 350.

Heat oil in large skillet over medium-high heat. Add onion (vertically sliced) and garlic (minced). Saute 1 1/2 minutes. Add broccoli and saute 1 minute. Spread into 9" coated pie plate.

Combine milk, Swiss cheese, (optional 2 tablespoons chopped, fresh parsley, 2 teaspoons Dijon mustard, 1/8 teaspoon ground nutmeg), salt, pepper, egg whites and egg. Pour over broccoli mixture. Sprinkle with Parmesan cheese.

Bake 40 minutes or until top if golden and knife comes out clean. Let stand five minutes.

Serve with toast. (Option 6 slices whole wheat bread, toasted)

Please note - you must change the nutritional value of this recipe if you add in the optional ingredients. This recipe has been calculated without the optional ingredients.

Number of Servings: 6

Recipe submitted by SparkPeople user SEDONIGER.






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