Crustless Tomato-Pepper Quiche

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Crustless Tomato-Pepper Quiche



Crustless Tomato-Pepper Quiche
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes Source: MM User
Food Groups: Dairy, Vegetables, Protein
Main Ingredient: Egg & Cheese, Vegetables
Nutrition Content: Low Calorie, Good Source of Calcium, Low Fat
Special Features: Quick to Prepare (under 30 minutes)

Try this healthier version of the classic brunch favorite.

Ingredients:

2 teaspoon olive Oil
2 medium red bell Peppers, diced
1 medium green bell Pepper, diced
1 medium Onion, minced
1/4 teaspoon freshly ground black Pepper
2 Eggs
3 Egg whites
1 cup low-fat Milk
1/4 cup grated Parmesan cheese
1 cup chopped Tomato
2/3 cup Flour
1 cup Salsa

Preparation:

Preheat oven to 350°F. Spray a 9-inch quiche pan (without removable bottom) or a 7-by-11-inch baking pan with nonstick cooking spray.

In a large nonstick skillet, warm the oil over low heat. Add the peppers and the onion; cook, stirring frequently, until the vegetables have softened - about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, about 5 minutes. Set vegetables aside to cool to room temperature.

Beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer the vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.

Cool the quiche 10 minutes before cutting into 6 wedges. Serve topped with salsa.


Nutrient Information
Calories: 165
Total Fat: 5 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 396 mg
Carbohydrates: 21 g
Protein: 10 g
Fiber: 3 g
Vitamin A:
Vitamin C:
Calcium: 110 mg
Iron:

Cook's Notes: