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DHalaby73

Garden Vegetable Crustless Quiche

The season's best vegetables and a variety of cheeses make this a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving.

Note: Substitute corn or spinach for some of the vegetables, if you wish.

Yield: 10 servings

Ingredients
1 1/2 cups egg substitute
3 large eggs
1 1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder
1/2 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese
Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato with onion (such as Simply Potatoes)
1 cup finely chopped green bell pepper (about 1)
1 (8-ounce) package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced
Preparation
Preheat oven to 400°.

Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a "greener" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil

Nutritional Information
Calories:
230 (30% from fat)
Fat:
7.7g (sat 4.6g,mono 1.3g,poly 0.3g)
Protein:
23g
Carbohydrate:
18.1g
Fiber:
1.9g
Cholesterol:
84mg
Iron:
2.1mg
Sodium:
716mg
Calcium:
382mg