Vegetable Crust Less Quiche
Tuesday, October 14th, 2008I’m always approached by people wanting more breakfast ideas that are healthy. After several attempts in my kitchen the “Crust Less Vegetable Quiche” was a winner. I did not want a crust because I wanted to keep this breakfast dish light and full of veggies and the crust would turn soggy within 30 minutes. I like to top this dish with fat free sour cream and mild salsa.
Cook Smart…
Chef Dave
Vegetable Crust Less Quiche
Servings: 6
1 Tablespoon olive oil
1 Medium carrot, cut length
1 cup asparagus tips
3 medium green onions, minced
½ cup frozen peas, thawed
2 Tablespoon fresh parsley, minced
4 large Eggs, beaten
2 Tablespoon Low fat milk
2 ounces low fat feta cheese, crumbled
¼ teaspoon dried thyme
Dash black pepper
½ cup fresh bread crumbs
Directions
1. Preheat oven 375F.
2. Heat oil in large skillet.
3. Add the carrots and asparagus tops and sauté, over medium heat for 3 minutes.
4. Stir in the green onions and sauté for 1minute.
5. Stir in peas and parsley and remove from heat.
6. In a small mixing bowl, combine beaten eggs with the milk, feta and thyme.
7. Stir in the skillet mixture and add a little pepper.
8. Using pan spray coat a 10 inch round pan until all sides are coated.
9. Next line the bottom with half the crumbs and pour the vegetable mixture in.
10. Top with the remaining crumbs.
11. Bake for 20 to 25 minutes, or until set and top is golden brown.
12. Let stand for 10 min before cutting to give the pie a chance to set and hold together when sliced.
Nutrition: 150 calories, total fat 7g, saturated fat 2g, sodium 260mg, carbohydrates 13g, fiber 2g, sugars 4g, protein 9g.
