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1
Preheat the oven to 350F.
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2
Lightly spray a 9-inch deep pie pan with cooking spray.
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3
Set aside.
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4
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
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5
Cook the onion for 3 minutes, or until soft, stirring frequently.
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6
Stir in the chard and garlic.
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7
Cook for 3 minutes, or until tender, stirring frequently.
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8
Stir in the sun-dried tomatoes.
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9
Remove from the heat and set aside.
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10
In a large bowl, stir together the Swiss and Parmesan cheeses and the flour.
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11
In a medium bowl, whisk together the remaining ingredients.
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12
Gradually add to the cheese mixture, stirring to combine.
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13
Stir in the chard mixture.
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14
Pour into the pie pan.
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15
Bake for 55 minutes to 1 hour 5 minutes, or until a knife inserted in the center of the quiche comes out clean.
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16
Sun-dried tomatoes originated in Italy so people would be able to enjoy tomatoes during the winter.
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Ripe tomatoes are dried to remove most of their water content, deeply concentrating the flavor.
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It takes about 20 pounds of fresh tomatoes to yield just 1 pound of sun-dried tomatoes.
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Like fresh tomatoes, the sun-dried variety is a good source of vitamins.
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Use kitchen scissors to easily cut the tomatoes into small pieces.
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(Per serving)
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22
Calories: 188
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23
Total fat: 5.5g
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Saturated: 2.5g
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25
Trans: 0.0g
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26
Polyunsaturated: 0.5g
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27
Monounsaturated: 2.0g
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28
Cholesterol: 65mg
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29
Sodium: 364mg
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30
Carbohydrates: 17g
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31
Fiber: 2g
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32
Sugars: 7g
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33
Protein: 18g
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34
Calcium: 308mg
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35
Potassium: 522mg
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36
1/2 starch
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37
1 vegetable
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38
2 lean meat
