Hot or cold, breakfast or lunch, I love quiche. It’s a great alternative to sandwiches at a picnic.
Instead of buying all the vegetables individually, I prefer going to the salad bar at Mariano’s, Jewel, or Whole Foods and just buying them by the pound. By doing so, you don’t have to figure out what to do with all the other extra vegetables.
Since this quiche has no crust and is made mostly with egg whites, it comes down to about 120 calories per serving, if you divide the quiche into 6 servings.
What You’ll Need:
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, mined
- ½ cup diced red bell pepper
- ½ cup diced green bell pepper
- ½ cup sliced zucchini
- 6 broccoli florets
- ¼ cup diced sun-dried tomatoes
- 2 large eggs
- 5 large egg whites
- 2 tablespoons low-fat milk
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- pinch of salt, or more if you’re a salt person
- ¼ cup parmesan cheese (low-fat, if you’re watching calories for the 120 per serving)
Let’s Get Cooking:
- Preheat the oven to 425 degrees.
- In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli and sun-dried tomatoes and sauté for an additional 2 minutes.
- In a medium mixing bowl, whisk together eggs, egg whites, milk, spices and ¼ cup parmesan cheese.
- Lightly spray a 9” pie dish, add sautéed vegetables.
- Pour egg mixture over vegetables, make sure to cover all veggies.
- Loosely cover with foil and bake 10 minutes at 425 degrees.
- Then, reduce heat to 350 and continue baking 20-25 minutes.
- Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese.
- Quiche is done when it puffs and a knife inserted in the center comes out clean.