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Crustless Broccoli and Cheese Quiche

Servings 6
Calories 164 kcal

Ingredients

  • 2 tsp olive oil
  • 1/2 cup vertically sliced onion
  • 1 garlic clove minced
  • 5 cups broccoli florets
  • Cooking spray
  • 1 1/4 cups 1% low-fat milk
  • 1 cup shredded reduced-fat Swiss cheese (4 ounces)
  • 2 Tbs chopped fresh parsley
  • 2 tsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp ground nutmeg
  • 4 large egg whites lightly beaten
  • 2 large eggs lightly beaten
  • 1 Tbs grated fresh Parmesan cheese
  • 6 slices whole wheat bread (1-ounce) toasted

Instructions

  1. Preheat oven to 350°.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes. Serve with toast.
Nutrition Facts
Crustless Broccoli and Cheese Quiche
Amount Per Serving
Calories 164 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 73mg24%
Sodium 464mg20%
Carbohydrates 19g6%
Fiber 4g17%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.