Crustless Vegetable Quiche
No crust and plenty of chopped broccoli make the quiche healthier than the classic version.
Serves: Serves: 6
- 2 tablespoons vegetable broth
- 1 cup chopped onion
- 10-ounce package frozen chopped broccoli
- 2 tablespoons water
- 1/4 cup all-purpose flour
- 1 cup egg substitute
- 6 large egg whites
- 3 cups skim milk
- 3/4 cup grated nonfat Parmesan cheese
- 1/4 teaspoon pepper
- 3 tablespoons Bacos (optional)
- Preheat oven to 350F.
- Spray 9 X 13-inch baking dish with cooking spray. Spray large nonstick skillet with cooking spray.
- Pour vegetable broth into skillet and heat over medium-high heat.
- Add onion and cook, stirring frequently, until golden brown.
- Add broccoli and 2 tablespoons water. Cover and cook, stirring occasionally, until tender, 4 to 5 minutes.
- Sprinkle flour over broccoli and stir until coated. Cook 3 to 4 minutes, stirring constantly.
- Spoon broccoli mixture into prepared baking dish.
- Combine egg substitute, egg whites, skim milk, Parmesan cheese and pepper in medium bowl; whisk mixture until frothy and blended.
- Pour mixture over broccoli; sprinkle with Bacos, if using.
- Bake 35 to 40 minutes, until knife inserted in center comes out clean. Serve immediately or cool to room temperature; cover and refrigerate up to 2 days.
- To reheat: Cover with foil and bake in 350F oven 25 to 30 minutes, until heated through.
- According to a research project conducted by the Honolulu Heart Program, the risk for stroke was two times greater in men who didn't drink milk compared to men who consumed 16 ounces or more each day.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.To order this book go to Amazon.