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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Vegan Shepard’s Pie

Posted on May 28, 2010. Filed under: New Age, Recipes | Tags: , , , , , , |


Ingredients:

  • 4 or 5 russet baked potatoes, peeled and cooked
  • 2 teaspoons olive oil
  • 4 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 cup mushroom or vegetable broth
  • 3/4 cup plain soymilk
  • 8 oz. slice mushrooms
  • 1 head broccoli, chopped or grated, stems and all
  • 2 carrots, chopped or grated
  • 2 celery ribs, chopped
  • 1 teaspoon cornstarch plus 1 teaspoon flour
  • 1 tablespoon nutritional yeast
  • 2 handfuls French fried onions
  • Salt, pepper, garlic powder to taste

Directions:

  • Mash cooked potatoes with as much soymilk as you need and lots of vegan buttery spread to make them nice and creamy. Add some salt and pepper and a sprinkle of garlic powder.

  • Heat the oil in a large pan and saute the garlic and onion over medium heat until soft and translucent.

  • Add the broccoli, carrots, mushrooms and celery and cook until veggies start to wilt

Typically for me this would be the last step in the recipe

  • Add the broth and soymilk along with the cornstarch and flour. Let the mixture come to a boil, stirring frequently. Sauce will thicken up a bit. Season with salt and pepper to taste. When all the vegetables are cooked, remove from heat.
  • Spray an 8″x8″ or 9″x13″ baking dish with nonstick oil spray and spoon the vegetable mixture onto the bottom. Cover with the potatoes and smooth them down.  Sprinkle the top with nutritional yeast and French fried onions.

  • Heat in oven for 10 minutes or so until top is slightly firm and onions are browned.

Yum! Make sure to add a good amount of extra seasoning (or just prepare to add it in after the fact) as I thought my dish as a tad bit bland for my tastes, but Noah LOVED it, so mission accomplished!

Back to Day 20

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