Friday, 22 April 2016

Crustless Vegetable Quiche




Crustless Vegetable Quiche
Ingredients
  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, mined
  • ½ cup diced red bell pepper
  • ½ cup diced green bell pepper
  • ½ cup sliced zucchini
  • 6 broccoli florets
  • ¼ cup diced sun-dried tomatoes
  • 2 large eggs
  • 5 large egg whites
  • 2 tablespoons low-fat milk
  • 1 teaspoon dried oregano
  • ½ teaspoon black pepper
  • Sea Salt to taste
  • ¼ cup plus 1 tablespoon low-fat parmesan cheese
Directions
Preheat oven to 425 degrees / 218C.
In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli and sun-dried tomatoes and continue sautéing 2 minutes.
In a medium mixing bowl, whisk together eggs, egg whites, milk, spices and ¼ cup parmesan cheese. Lightly spray a pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.
Loosely cover with foil and bake 10 minutes, reduce heat to 350 / 176C and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the center comes out clean.


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