I love quiche. It's a remnant of the 80s that is delicious as ever. It's still a prominent menu item in most cafes and a prominent potluck player that never gets old. Have you ever turned down a homemade piece? I didn't think so.
Sometimes I whip one up to so I can get a slice to bring with me for breakfast during the week. A slice a day keeps the growls away. It's full of protein, can be eaten room temp or warmed up and can be made crust-less to cut the carbs.
This one in particular is vegetarian, but oh so yummy with basil and feta cheese. A little goes a long way for flavor.
Broccoli and Vegetable Crust-less Quiche
Ingredients:
1 tablespoon extra-virgin olive oil
1 medium sized onion, diced
2 cloves garlic, chopped
2 cups broccoli florets, cut into small pieces
1/2 cup frozen spinach or fresh chopped
3-4 asparagus spears, chopped
1 small zucchini, cut into small pieces
2 roma tomatoes, cut into thin slices
2 cups of liquid egg whites (or 4 eggs)
1 cup fat free milk
1/4 cup shredded low fat cheese (I use Trader Joes brand)
1 oz. crumbled Feta cheese
1/2 teaspoon sea salt or to taste
Freshly ground black pepper
1/2 teaspoon dried basil or a cube of frozen basil
1/4 cup flour
Dash of paprika
The How-To:
- Preheat oven to 350°F. Spray a baking dish with cooking spray and set aside.
- In a skillet, heat oil over medium heat. Add onion and cook, stirring until softened. Add broccoli, asparagus, zucchini, basil and garlic and cook about five minutes or until just tender. Transfer vegetables to prepared pan. You can season the veggies with a little salt and pepper.
- In a large bowl, beat together eggs, milk, cheeses and spices. Whisk in flour. Toss in the spinach. Pour egg mixture evenly over vegetables. Layer the top with the sliced tomatoes. I added a bit of salt, pepper and a drop of basil olive oil to each slice. Sprinkle with paprika and bake until set, about 35 minutes. Cool quiche 10 minutes before serving.
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| Seriously, one of my favorite quotes from When Harry Met Sally |
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