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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 181.3
  • Total Fat: 2.3 g
  • Cholesterol: 15.3 mg
  • Sodium: 673.3 mg
  • Total Carbs: 14.9 g
  • Dietary Fiber: 2.6 g
  • Protein: 27.6 g

View full nutritional breakdown of crustless quiche calories by ingredient
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crustless quiche

Submitted by: MURKOV
crustless quiche

Introduction

low fat healthy delcious breakfast treat FULL OF VEGETABLES with 27 grams of protein and 189 calories
for each serving. You can change the vegetables to whatever you want or have on hand such as eggplant cubes, zucchini, spinach, green beans, peas etc. you could also add a finely diced jalopeno pepper or two to spice it up
low fat healthy delcious breakfast treat FULL OF VEGETABLES with 27 grams of protein and 189 calories
for each serving. You can change the vegetables to whatever you want or have on hand such as eggplant cubes, zucchini, spinach, green beans, peas etc. you could also add a finely diced jalopeno pepper or two to spice it up

Number of Servings: 12

Ingredients

    1 1/2 cups egg substitute
    6 egg whites
    2 cups( 8 OZ) shredded 75%reduced fat extrasharp cheddar cheese divided in half
    1 3/4 cup fat free mozarella cheese divided in half
    1/2 cup fat free milk
    1/2 cup whole wheat flour
    1 tsp baking powder
    2 cups fat free cottage cheese
    12 oz petite carrotsi
    1 cup chopped scallions
    1 yellow bell papper chopped
    1 orange bell pepper chopped
    8 large sliced fresh mushrooms
    1/4 cup chopped fresh parsley
    1/2 tsp black pepper fresh ground
    2 large tomatoes sliced into 6 slices each
    olive oil cooking spray

Directions

preheat oven to 400.
in large sonstick frying pan coated with olive oil spray, saute vegetables except tomato over medium high heat for 5 minutes until just tender.
Beat egg substitue and egg whites in large bowl until fluffy.
add the cottage cheese, half the mozarella and half the cheddar, milk, flour and the sauted vegetables.
pour the mixture into a a 3 quart casserole dish. Top with the remaining cheddar and mozarella and arrange the tomato slices over the cheese. Bake at 400 for 15 minutes, turn oven down to 350 and bake for 35 minutes or until lightly browned and set






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