Vegetable Quiches
Using tortillas for the crust and fat-free egg product, reduced-fat cheese, and evaporated skim milk for the filling cuts the fat down to just 4 grams per serving. A traditional quiche has more than 20 grams of fat per serving.
Yield: 6 servings
Ingredients
- Nonstick spray coating
- 3 (7 or 8 inch) flour tortillas
- 1/2 cup shredded reduced-fat Swiss, Cheddar or mozzarella cheese
- 1 cup broccoli florets
- 1/2 of a small red sweet pepper, cut into thin strips (1/2 cup)
- 2 green onions, sliced
- 1 (8 ounce) carton refrigerated or frozen egg product, thawed (about 1 cup)
- 3/4 cup evaporated skim milk
- 1/4 teaspoon dried thyme, crushed
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- Thin strips red sweet pepper (optional)
Instructions
- Spray three 6 to 7 inch individual round baking dishes* with nonstick coating.
- Carefully press tortillas into dishes or pans.
- Sprinkle with cheese.
- In a small covered saucepan cook the broccoli, the 1/2 cup sweet pepper strips, and the green onion in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well.
- Sprinkle cooked vegetables over cheese in baking dishes or pans.
- In a medium mixing bowl stir together egg product, evaporated skim milk, thyme, salt, and black pepper.
- Pour over vegetables in baking dishes or pans. Place on a baking sheet.
- Bake in a 375 degrees F oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean.
- Let stand for 5 minutes before serving.
- Garnish with additional strips of sweet pepper, if desired.
Notes
* Or, spray six 6-ounce custard cups with nonstick coating. 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.