Cheese and Vegetable Quiche
22
22
Ingredients
| ¾ | cup |
cottage cheese (low-fat 1%)
|
|
| 8 | ounces |
liquid egg substitute
frozen, thawed |
|
| ⅓ | cup |
milk, skim
|
|
| 2 | tablespoons |
basil
chopped fresh |
|
| ¼ | teaspoon |
black pepper
freshly ground |
* |
| 1 | tablespoon |
olive oil
|
|
| 1 ½ | cups |
potatoes
peeled, diced |
|
| ½ | cup |
scallions, spring or green onions
sliced |
|
| 10 | ounces |
broccoli, frozen
chopped, thawed and well drained |
|
| ½ | cup |
sweet red bell peppers
chopped |
|
| 1 | x |
nonstick cooking spray
|
* |
Directions
Place cottage cheese in container of an electric blender or food processor, top with cover and process until smooth.
Add egg substitute, milk, basil and pepper; process until smooth.
Set aside.
Pour oil in a large nonstick skillet; place of medium heat until hot.
Add potatoes and green onions; sauté 10 minutes.
Add broccoli and red pepper; sauté an additional 4 minutes or until vegetables are crisp-tender.
Place vegetable mixture in a 10-inch quiche dish that has been coated with cooking spray.
Pour egg substitute mixture over vegetables.
Bake at 350℉ (180℃) F for 50 minutes or until set.
Let stand 10 minutes before slicing into wedges.
Nutrition Facts
Serving Size 159g (5.6 oz)Amount per Serving
Calories 10832% of calories from fat
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat
0g
Cholesterol 2mg
1%
Sodium 94mg
4%
Total Carbohydrate
3g
3%
Dietary Fiber 2g
7%
Sugars g
Protein
21g
Vitamin A 21%
•
Vitamin C 62%
Calcium 9%
•
Iron 8%
* based on a 2,000 calorie diet
How is this calculated?
