Hearty Quiche Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 medium onion, diced1 tablespoon minced garlic2 large eggs1/2 cup egg beaters (liquid substitute)1/2 cup all purpose flour1/2 tsp baking powder1/4 tsp salt2 cups broccolli - diced1 cup carrots - diced2 green onions, diced1/2 cup mushrooms - sliced1 1/3 cups non fat milk2 cups diced lean ham (optional)1 large tomato - sliced1 tsp dillpinch cayenne pepper1/2 cup feta cheese
Preheat oven to 400F.
Lightly grease a deep 9 inch casserole dish.
In a medium pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add garlic, chopped broccoli, green onions and carrots ~ cover pan and cook another 5-10 minutes. Add mushrooms and heat through. Set aside to cool for a few minutes. In a large mixing bowl, whisk together eggs, flour, baking powder, dill, cayenne pepper and salt. Whisk in milk, then stir in the vegetable mixture. Add diced ham or other meat if desired. Pour mixture into prepared pan. Top with sliced tomatoes and cover over with feta cheese. Sprinkle with additional dill or parsley if desired. Bake for 40-45 minutes, or until center is set and the outside edge is golden brown. Let set for 5 minutes, then slice and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user OH2BSKINNY.
Lightly grease a deep 9 inch casserole dish.
In a medium pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add garlic, chopped broccoli, green onions and carrots ~ cover pan and cook another 5-10 minutes. Add mushrooms and heat through. Set aside to cool for a few minutes. In a large mixing bowl, whisk together eggs, flour, baking powder, dill, cayenne pepper and salt. Whisk in milk, then stir in the vegetable mixture. Add diced ham or other meat if desired. Pour mixture into prepared pan. Top with sliced tomatoes and cover over with feta cheese. Sprinkle with additional dill or parsley if desired. Bake for 40-45 minutes, or until center is set and the outside edge is golden brown. Let set for 5 minutes, then slice and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user OH2BSKINNY.
Nutritional Info Amount Per Serving
- Calories: 331.1
- Total Fat: 10.6 g
- Cholesterol: 156.6 mg
- Sodium: 1,551.8 mg
- Total Carbs: 29.9 g
- Dietary Fiber: 4.0 g
- Protein: 29.1 g
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