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View Full Version : Garden Vegetable Crustless Quiche



Karenne
September 19th, 2006, 11:31 PM
1 1/2 cups egg substitute
3 large eggs
1 1/2 cups shredded reduced-fat extrasharp cheddar cheese, divided
1 1/2 cups shredded reduced-fat monterey jack cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all purpose flower
1 teaspoon baking powder
1/2 teaspoon salt
1 16 oz. carton fat-free cottage cheese
Cooking Spray
4 cups sliced zucchini
2 cups diced potato with onion
1 cup finely chopped green bell pepper
1 8 oz. package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced

1. Preheat oven to 400 degrees fahrenheit
2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup jack cheese, milk, flour, baking powder, salt, and cottage cheese.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); saute for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup jack cheese. Arrange tomato slices over cheese. Bake at 400 degrees for 15 minutes. Reduce oven temperature to 350 degrees (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set. Yield: 10 servings

Calories: 230 (30% from fat)
Fat: 7.7g (sat 4.6g, mono 1.3g, poly 0.3g)
Protein: 23g
Carb: 18.1g
Fiber: 1.9g
Chol: 84mg
Iron: 2.1 mg
Sodium: 716 mg
Calcium: 382 mg