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.

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

  1. Spray three 6- to 7-inch individual round baking dishes* with nonstick coating.
  2. Carefully press tortillas into dishes or pans.
  3. Sprinkle with cheese.
  4. 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.
  5. Sprinkle cooked vegetables over cheese in baking dishes or pans.
  6. In a medium mixing bowl stir together egg product, evaporated skim milk, thyme, salt, and black pepper.
  7. Pour over vegetables in baking dishes or pans. Place on a baking sheet.
  8. Bake in a 375 degree F oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean.
  9. Let stand for 5 minutes before serving.
  10. Garnish with additional strips of sweet pepper, if desired.

* 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.

Yield: 6 servings

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