Garden Vegetable Quiche

Posted on June 28, 2010. Filed under: Athletic, Healthy Recipes | Tags: , , , , , |


Making this quiche is a great way to get your protein and vegetables all in one. I intended to put in a cup of goat cheese (which is a cheese I can eat without being lactose intolerant) but couldn’t find any in time so I used cheddar instead. I didn’t use a full cup of cheddar by any means because I wanted to be able to eat the dish without worrying too much but I suggest putting in the full cup. Also, I think the dish would have benefitted if I added maybe a ¼ tsp of salt or so in the egg batter. Overall, it was pretty good, but I have high standards (especially when it comes to others trying the recipe).

 


 

Serves 9

 

Ingredients:

  • 1 ½ cups egg substitute
  • 3 large eggs
  • 1/3 cup soy milk
  • ½ cup whole wheat pastry flour
  • 8 oz cottage cheese
  • 4 cups sliced zucchini
  • 2 cups diced raw potatoes
  • 3 tbsp diced onion
  • 1 cup finely chopped green bell sweet peppers
  • ½ lb fresh mushrooms, sliced
  • ½ cup chopped parsley
  • 2 tomatoes, thinly sliced
  • 1 cup low fat cheese of your choice, shredded, divided

 

 

Directions:

  1. Preheat oven to 400
  2. In a large bowl, beat egg substitute and eggs until fluffy
  3. Stir in milk, flour, and cottage cheese
  4. Sauté zucchini, potatoes, onions, peppers, and mushrooms in pan coated with cooking spray for 5 min
  5. Stir sautéed veggies mixture and parsley into egg mixture
  6. When well combined, pour into a 3-quart baking dish, light coated with cooking spray.
  7. Top with tomato slices and cheese
  8. Bake 35-40 min or until knife inserted in center comes out clean
  9. Allow to stand for 10 min before slicing


 

Source:”Fix-it and Enjoy-it! Healthy Cookbook” By Phyllis Pellman Good, Page 35

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