Individual Three-Cheese and Vegetable Quiches

  • Serves: 6; 1 quiche per serving
  • Baking Time: 25 - 28 minutes
    Cooling Time: 10 minutes


Description

These veggie-studded crustless quiches are easy to make and reheat well. They are equally good for breakfast on the run or a leisurely brunch.

Ingredients

Cooking spray
1 teaspoon olive oil
1 cup chopped broccoli florets
1/2 cup shredded carrot
1/2 cup shredded zucchini
2 medium green onions, thinly sliced
1 1/2 cups egg substitute
1/2 cup fat-free half-and-half
1/4 cup shredded part-skim mozzarella cheese
1/4 cup shredded low-fat Cheddar cheese
2 tablespoons shredded or grated Parmesan cheese
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon pepper

Cooking Instructions

Preheat the oven to 350°F. Lightly spray a 6-cup muffin pan with cooking spray.

Heat a medium skillet over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the broccoli, carrot, zucchini, and green onions for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Spoon into the muffin cups.

In a medium bowl, whisk together the remaining ingredients. Ladle into the muffin cups.

Bake for 25 to 28 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack. Let the quiches cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 2 quiches on a microwaveable plate and microwave, uncovered, on 100 percent power (high) for 1 to 1 1/2 minutes, or until warmed through.




Nutritional Analysis
Per serving
Calories Per Serving
91
Total Fat
1.5 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.0 g
Monounsaturated Fat
1.0 g
Cholesterol
5 mg
Sodium
245 mg
Carbohydrates
7 g
Fiber
1 g
Sugar
4 g
Protein
11 g

Dietary Exchanges


1/2 carbohydrate, 1 1/2 lean meat



This recipe is brought to you by the American Heart Association's Patient Education program.  Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

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