Veggie Heavy Healthy Quiche/Egg Bake
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 16
Ingredients
Directions
5 cloves of garlic (I love garlic but reduce to 2-3 or so if you want to cut down on the garlic taste), minced1 sweet yellow onion4 stalks of broccoli, chopped1 bundle of asparagus (about 20 large stalks), chopped in 1-in sections1 red bell pepper, chopped1 cup spring (green) onion, chopped2 cups milk (nonfat organic)5 eggs5 egg whites2 tbsp Dijon mustard1 tsp nutmeg4 sprigs parsley chopped1 tsp black peppersalt for seasoning (approx 1tsp)0.5 cup feta cheese, small crumbles0.15 cup Monterey jack cheese, shredded0.15 cup 4 Cheese Mexican Blend, shreddedI used one large baking dish; however, you can split it up into muffin tins for individual servings. I saw an idea you can pour it into a crust as well. I plan on serving it with some brown rice heated with some honey and sliced almonds.
Preheat oven to 350
In large skillet, sautee onion and garlic (for approx 1 min)
Add broccoli, asparagus, and red pepper and cook until broccoli is starting to get soft (approx 5 min)
Sprinkle in green onion in the last 30 second of cooking.
Pour broccoli mixture into 8,5 x 11 baking dish
In a large bowl, mix together eggs (and whites) (lightly beaten), milk, seasonings, and parsley (everything else but the cheese)
pour egg mixture over broccoli mixture
sprinkle with cheese
bake at 350 for 40 minutes until browned and you can stick a knife in and it comes out clean.
Serving Size:�Makes 16 servings in a 8.5x11 baking dish (approx. 2-in x 3-in)
Number of Servings: 16
Recipe submitted by SparkPeople user GRUMPYKIMI.
In large skillet, sautee onion and garlic (for approx 1 min)
Add broccoli, asparagus, and red pepper and cook until broccoli is starting to get soft (approx 5 min)
Sprinkle in green onion in the last 30 second of cooking.
Pour broccoli mixture into 8,5 x 11 baking dish
In a large bowl, mix together eggs (and whites) (lightly beaten), milk, seasonings, and parsley (everything else but the cheese)
pour egg mixture over broccoli mixture
sprinkle with cheese
bake at 350 for 40 minutes until browned and you can stick a knife in and it comes out clean.
Serving Size:�Makes 16 servings in a 8.5x11 baking dish (approx. 2-in x 3-in)
Number of Servings: 16
Recipe submitted by SparkPeople user GRUMPYKIMI.
Nutritional Info Amount Per Serving
- Calories: 106.4
- Total Fat: 3.7 g
- Cholesterol: 63.6 mg
- Sodium: 275.5 mg
- Total Carbs: 11.6 g
- Dietary Fiber: 3.8 g
- Protein: 8.7 g
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