Quiche is a great meal to make ahead of time. It makes a nice welcome dish to serve at any time or for any occasion!
In this recipe you can use mostly egg whites and just one or two egg yokes. Eggs are a good source of protein. And you can use whatever veggies you have on hand.
This recipe reduces the amount of calories and carbs compared to a regular crust.
Yield: 6 servings
1 Tablespoon vegetable oil
1/2 cup onion (chopped)
2 cups vegetables (can use frozen, fresh or leftovers)
1 cup cheddar cheese, low-fat (shredded)
1 1/2 cups 1% milk
3/4 cup baking mix (like Bisquick)
1. Cook onion in oil (or cook with vegetables).
2. Cook vegetables (or use leftovers that are already cooked). Drain well.
3. Grease round pie pan or 8 x 8 inch baking dish.
4. Spread cooked vegetables in pan. Spread cheese on top of vegetables.
5. Mix milk, eggs and baking mix. Pour over vegetables and cheese.
6. Bake at 350 degrees F for 35 minutes, until a safe internal temperature has been reached and a knife inserted into the quiche’s middle comes out clean.
Calories — 204
Total Fat — 8 g
Saturated Fat — 2 g
Cholesterol — 100 mg
Sodium — 331 mg
Total Carbohydrate — 22 g
Dietary Fiber — 3 g
Total Sugars — 6 g
Protein — 12 g
See more satisfying, healthful recipes on the Aurora Health Care Pinterest site. Try some recipes out and enjoy!
Source: USDA/ Simple Healthy Recipes. ONIE Project - Oklahoma Nutrition Information and Education