Don't miss another issue…      Subscribe

Cheese and Vegetable Quiche















Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Low Sodium


¾ cup cottage cheese (low-fat 1%)
8 ounces liquid egg substitute
frozen, thawed
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
10 ounces broccoli, frozen
chopped, thawed and well drained
½ cup sweet red bell peppers
1 x nonstick cooking spray


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.


* not incl. in nutrient facts

Add review




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?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
Breakfast Burrito Anytime, save time and money with grab and go breakfasts at home

Grab-and-Go Breakfasts Straight From Your Kitchen: Save money and your waistline

Fortunately, you do not have to go through the drive-thru or reach for prepackaged, expensive convenience foods at the grocery store to have a quick and easy breakfast! When you prepare and package your own individually-portioned breakfast recipes at home, you can save money and make healthier choices. 

South Beach Quiche Cups "To Go"

Save time with Baked Breakfast from your Freezer

Many Americans skip breakfast or turn to expensive fast food and convenience items because they are busy. This is a threat to their health and wastes money!

More breaking news


Founded in 1996.

© 2023 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed