Seasonal Veggie Crustless Quiche

Seasonal Veggie Crustless Quiche
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 168.4
  • Total Fat: 9.8 g
  • Cholesterol: 219.0 mg
  • Sodium: 273.6 mg
  • Total Carbs: 8.3 g
  • Dietary Fiber: 2.6 g
  • Protein: 12.7 g

View full nutritional breakdown of Seasonal Veggie Crustless Quiche calories by ingredient
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Introduction

Substitute your favorite cheeses and whatever veggies you have on hand (subbing veggies will not change the calories much, so don't worry about it! Just try to get around 5-6 cups of veggies in there). Substitute your favorite cheeses and whatever veggies you have on hand (subbing veggies will not change the calories much, so don't worry about it! Just try to get around 5-6 cups of veggies in there).
Number of Servings: 8

Ingredients

    8 serving 1 Egg- large, fresh
    .75 cup Parmesan Cheese, grated
    4 oz yogurt Greek Gods Poseidon Greek Yogurt nonfat plain
    .5 cup (8 fl oz) Water, tap
    1 medium (2-1/2" dia) Onions, raw
    2 cup, chopped or diced Broccoli, fresh
    1 cup, chopped Peppers, sweet, red, fresh
    2 cup, chopped Kale
    1 cup, pieces or slices Mushrooms, fresh
    1 cup Tomatoes - sm cherry tomatoes
    2 clove Garlic
    3 tbsp chopped Fresh Chives
    1 tbsp Olive Oil

Directions

Preheat oven to 400 degrees F. Use the olive oil to caramelize your onions (in a cast iron pan if you have one). When onions are done, add any thick vegetables you might need to cook - in this recipe, I cooked the broccoli, peppers, mushrooms, kale, and garlic). Remove from heat, and add the remaining uncooked veggies (in this case, the chives and cherry tomatoes). Press down evenly to cover the pan with an even layer of veggies (if you did not start with a cast iron pan, transfer your veggies to a baking dish and cover that evenly). Next, in a large bowl, beat together the eggs, yogurt, water, and cheese. Pour the egg mix evenly over the vegetables, and place in warm oven for 45 minutes or until eggs are browned on top. ***Note: this recipe is salt-free, so add your own salt or soy sauce to the egg mix before cooking, if you want to.

Serving Size: Makes 8 pieces

Number of Servings: 8

Recipe submitted by SparkPeople user MOON2LUNA.

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