nutritional information

Per SERVING:

  • Calories: 160
  • Protein: 14 g
  • Total Fat: 9 g
  • Saturated Fat: 4 g
  • Carbohydrates: 8 g
  • Cholesterol: 85 mg
  • Sodium: 370 mg
  • Fiber: 2 g
  • Sugar: 3 g

Broccoli and Cheese Crustless Quiche

Broccoli and Cheese Crustless Quiche

Serves 6

Enjoy this no-crust savory custard pie with a salad for lunch or dinner. For a variation, substitute 5 cups spinach for the broccoli. Serve with warm whole-grain bread.     
  • 2 tsp. olive oil
  • ½ cup thinly sliced onion
  • 1 clove garlic, minced
  • 5 cups broccoli florets
  • 1 ¼ cups 1% milk
  • 1 cup shredded reduced-fat Swiss cheese
  • 2 tsp. Dijon mustard
  • 4 large egg whites, lightly beaten
  • 2 large eggs, lightly beaten
  • ½ tsp. salt
  • ¼ tsp. freshly ground black pepper
  • ⅛ tsp. ground nutmeg
  • 1 Tbs. grated fresh Parmesan cheese
  1. Preheat oven to 350F. Spray 9-inch pie pan with cooking spray.
  2. Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic, and cook, stirring often, 1 1/2 minutes. Add broccoli, and cook, stirring often, 1 minute. Spread mixture in pie pan.
  3. Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in large bowl. Pour over broccoli mixture; sprinkle with Parmesan cheese. 
  4. Bake 40 minutes, or until top is golden and knife inserted in center comes out clean. Let stand 5 minutes before serving.    
May 2005

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comments

I chopped a few potatoes and an onion, sautéed them both together and used them as a "crust," before adding the broccoli (one cup chopped) on top. I also omitted the mustard b/c my hubs isn't a huge fan. Then I substituted a "Mexican," cheese blend instead of Swiss cheese and my whole crew was very pleased and all wanted seconds!

Ashley - 2012-05-10 13:49:45