Crustless Quiche w/Kale, Onions & Peppers
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Nutritional Info
- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 177.1
- Total Fat: 11.9 g
- Cholesterol: 75.7 mg
- Sodium: 288.6 mg
- Total Carbs: 8.4 g
- Dietary Fiber: 1.5 g
- Protein: 9.5 g
View full nutritional breakdown of Crustless Quiche w/Kale, Onions & Peppers calories by ingredient
Introduction
This is my own concoction using what I had on hand. The cheese is the only part I didn't skimp on for flavor. Everything else is I made healthier options, like unbleached, whole wheat flour.It came out great! This is my own concoction using what I had on hand. The cheese is the only part I didn't skimp on for flavor. Everything else is I made healthier options, like unbleached, whole wheat flour.
It came out great!
Number of Servings: 16
Ingredients
-
2 c chopped kale, frozen or fresh
1.5 c chopped onion (yellow or white are good), frozen or fresh
1/2 c pepper strips - to save time, frozen red & green work great!
1 lb shredded mexican cheese
4 large eggs
1/2 c whole wheat, unbleached flour
2 T butter, melted
1.5 c skim/fat free milk
salt & pepper to taste
Tips
Since I have small children, I hit the easy button & used frozen chopped kale, frozen chopped onions and frozen pepper strips. I just warmed them in the frying pan before putting them in the dish.
You can totally use fresh ingredients, however, if you use kale as opposed to spinach, I recommend the frozen, chopped kale because when fresh it doesn't soften up quite as well as when you use the frozen.
Directions
1) In a greased 9x13 glass dish, evenly spread the veggies & cheese
2) Beat together eggs, milk, flour, salt, pepper and melted butter
3) Pour over veggies & cheese
4) Bake at 350 for 35 minutes. Let rest for a few mins before serving & ENJOY!
Serving Size: Makes 16 pieces for brunch/buffet style meal
Number of Servings: 16
Recipe submitted by SparkPeople user OLIVERFAMILY33.
2) Beat together eggs, milk, flour, salt, pepper and melted butter
3) Pour over veggies & cheese
4) Bake at 350 for 35 minutes. Let rest for a few mins before serving & ENJOY!
Serving Size: Makes 16 pieces for brunch/buffet style meal
Number of Servings: 16
Recipe submitted by SparkPeople user OLIVERFAMILY33.