Crustless Broccoli and Cheese Quiche(Cooking Light)

Crustless Broccoli and Cheese Quiche


Serve this for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli.


2 teaspoons 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 (4 ounces) shredded reduced-fat Swiss cheese
2 tablespoons chopped fresh parsley
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh Parmesan cheese
6 (1-ounce) slices whole wheat bread, toasted

Preheat oven to 350°.

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.


Yield: 6 servings (serving size: 1 quiche wedge and 1 toast slice)

CALORIES 216 (29% from fat); FAT 6.9g (sat 2.3g,mono 2.9g,poly 0.9g); IRON 2.1mg; CHOLESTEROL 81mg; CALCIUM 354mg; CARBOHYDRATE 22.7g; SODIUM 577mg; PROTEIN 17.9g; FIBER 4.1g

Cooking Light, JULY 2003