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5* Garden Vegetable Crustless Quiche

Source of Recipe

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5* Garden Vegetable Crustless Quiche

Cooking Light - September 2006 - Julie Schreader and Kathleen McGraw,
40 reviews rate this recipe 5 Stars!
10 servings
Prep total about 20 min. - Cook 5 min. - Bake 50 min.

The season's best vegetables and a variety of cheeses make this vegetable quiche a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving.

Ingredients:
1-1/2 cups egg substitute
3 large eggs
1-1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
1-1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all-purpose flour (about 2-1/4 ounces)
1 teaspoon baking powder
1/8 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese

Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato with onion (such as Simply Potatoes)
1 cup finely chopped green bell pepper (about 1)
1 (8-ounce) package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced

Preparation:
Preheat oven to 400°.

Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender.

Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Note: Substitute corn or spinach for some of the vegetables, if you wish.

1/10 of recipe equals: Calories 230 (Calories from fat 30 %); Fat 7.7 g (Satfat 4.6 g, Monofat 1.3 g, Polyfat 0.3 g); Protein 23 g; Carbohydrate 18.1 g; Fiber 1.9 g; Cholesterol 84 mg; Sodium 629 mg