Crustless Garden Quiche Recipe

Name: Crustless Garden Quiche
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Cooking spray; 1 teaspoon canola or corn oil; 8 ounces button mushrooms, sliced; 1 medium red bell pepper, thinly sliced; 1 1/2 cups egg substitute; 1/4 cup shredded low-fat sharp Cheddar cheese, 1/4 cup shredded low-fat sharp Cheddar cheese, and 1/2 cup shredded low-fat sharp Cheddar cheese, divided use; 1/4 cup fat-free evaporated milk; 1 tablespoon Dijon mustard (lowest sodium available); 1/2 teaspoon Worcestershire sauce (lowest sodium available); 1/4 teaspoon cayenne; 10 ounces frozen broccoli and cauliflower, thawed and patted dry, large pieces halved; 1/4 cup snipped fresh parsley

Servings: persons

Cooking spray
1 teaspoon canola or corn oil
8 ounces button mushrooms, sliced
1 medium red bell pepper, thinly sliced
1 1/2 cups egg substitute
1/4 cup shredded low-fat sharp Cheddar cheese, 1/4 cup shredded low-fat sharp Cheddar cheese, and 1/2 cup shredded low-fat sharp Cheddar cheese, divided use
1/4 cup fat-free evaporated milk
1 tablespoon Dijon mustard (lowest sodium available)
1/2 teaspoon Worcestershire sauce (lowest sodium available)
1/4 teaspoon cayenne
10 ounces frozen broccoli and cauliflower, thawed and patted dry, large pieces halved
1/4 cup snipped fresh parsley

1
Preheat the oven to 350F.
2
Lightly spray a 9-inch glass deep pie pan with cooking spray.
3
Set aside.
4
In a large nonstick skillet, heat the oil over medium-high heat.
5
Cook the mushrooms for 6 minutes, or until they begin to brown slightly, stirring frequently.
6
Stir in the bell pepper.
7
Cook for 2 minutes, stirring frequently.
8
Meanwhile, in a medium bowl, whisk together the egg substitute, 1/4 cup Cheddar, the milk, mustard, Worcestershire sauce, and cayenne.
9
Set aside.
10
Spread the mushroom mixture in the pie pan.
11
Top with the broccoli and cauliflower, parsley, and 1/4 cup Cheddar.
12
Pour the egg substitute mixture over all.
13
Bake for 30 minutes (the quiche wont be quite set).
14
Sprinkle with the remaining 1/2 cup Cheddar.
15
Bake for 5 minutes.
16
Let stand for 5 minutes.
17
Cut into 6 wedges.
18
(Per serving)
19
Calories: 109
20
Total fat: 2.5g
21
Saturated: 1.0g
22
Trans: 0.0g
23
Polyunsaturated: 0.5g
24
Monounsaturated: 1.0g
25
Cholesterol: 4mg
26
Sodium: 320mg
27
Carbohydrates: 8g
28
Fiber: 2g
29
Sugars: 5g
30
Protein: 14g
31
Calcium: 156mg
32
Potassium: 411mg
33
1 vegetable
34
2 lean meat

212

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: Cooking spray, 1 teaspoon canola or corn oil, 8 ounces button mushrooms, sliced, 1 medium red bell pepper, thinly sliced, and more.

Yes, Crustless Garden Quiche falls under the Breakfast category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Crustless Garden Quiche

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