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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 161.7
  • Total Fat: 3.9 g
  • Cholesterol: 8.4 mg
  • Sodium: 273.1 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 1.5 g
  • Protein: 11.8 g

View full nutritional breakdown of Vegetable Quiches (Better Homes & Gardens Diabetic Meals) calories by ingredient
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Vegetable Quiches (Better Homes & Gardens Diabetic Meals)

Submitted by: KAJAGAIN

Introduction

Quiche just got more healthful with this easy recipe that uses tortillas for the crust and lower-fat products in place of tranditional ingredients. Quiche just got more healthful with this easy recipe that uses tortillas for the crust and lower-fat products in place of tranditional ingredients.
Number of Servings: 6

Ingredients

    Nonstick cooking spray
    3 7 or 8 inch flour tortillas
    1/2 c shredded reduced fat Swiss, cheddar or mozzarella cheese (2 ounces)
    1 c broccoli flowerets
    1/2 of a small red sweet pepper, cut into thin strips
    2 green onions, sliced
    1 8-oz carton refrigerated or frozen egg product
    3/4 c evaporated fat-free milk
    1/4 t dried thyme, crushed
    1/8 t salt
    1/8 t black pepper
    Thin strips red sweet pepper (optional)

Directions

1. Coat three 6-7" individual round baking dishes or pans with nonstick cooking spray. Carefully press tortillas into dishes or pans. Sprinkle with cheese.

2. In a small covered saucepan cook the broccoli, the 1/2 cup sweet pepper strips, and the green onions in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes.

3. In a medium bowl stir together egg product, evaporated milk, thyme, salt, and black pepper. Pour over vegetables in baking dishes. Place on baking sheet. Bake in a 375 degree oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean. Let stand 5 minutes before serving. If desired, garnish with additional strips of sweet pepper.

NOTE: Or, coat six 6-oz custard cups with nonstick cooking spray. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with points toward center. Tortillas do not have to cover cups completely. Continue as above.

Number of Servings: 6

Recipe submitted by SparkPeople user KAJAGAIN.






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