Vegetable Quiches (Better Homes & Gardens Diabetic Meals)
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
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
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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.
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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