Vegetable Quiche Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 1/2 tbsp tomatoes, sun dried, oil pack, drained
1/4 cup broccoli, frozen, cooked
1 tbsp onion, green
1/4 tsp garlic, raw
1 tbsp carrots, frozen, unprepared
1/6 tbsp parsley
1 dash chili powder
1 tsp nutmeg, ground
1 dash pepper, black
1/2 slice (1 oz) cheese, low fat, cheddar or Colby
1 tbsp milk, fat free
1/4 cup egg substitute
1 tsp cheese, Parmesan, grated
1/4 sheet phyllo dough
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Directions: |
Directions:Soak sun dried tomatoes in boiling hot water for about 15 minutes, or until softened, strain remaining liquid and chop.
Wash broccoli and cut into florets.
Saute the onions and garlic in olive oil over low heat until transparent, approximately 2 minutes. Add carrots, parsley, chili flakes, nutmeg, pepper, and cook for 1-2 minutes. Remove from heat.
Grease 9 inch pie pan. Line with phyllo dough. whisk together the cheese, milk, sun-dried tomatoes, and egg substitute in a large bowl. Mix in the sautéed vegetables and broccoli, topping all with the milk, cheese, and egg liquid mixture. Sprinkle on top with Parmesan cheese and bake for 1 hour, let cool 15 minutes prior to serving. |
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Number Of
Servings: |
Number Of
Servings:1 |
Personal
Notes: |
Personal
Notes: Nutrition Facts
Serving size is 1 slice
Calories 99
Calories from Fat 19
Total Fat 2 gm (3%)
Saturated Fat 1 gm (6%)
Cholesterol 5 mg (2%)
Sodium 287 mg (12%)
Total Carbohydrate 8 gm (3%)
Dietary Fiber 2 gm (7%)
Sugars 2gm
Protein 13 gm
Vitamin A
Calcium
Vitamin C
Iron
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