Garden Quiche-Gundersen Health System

Crustless Garden Quiche

Makes 10 servings

3 eggs

1 ½ cup egg substitute
¾ cup low-fat cheddar cheese
¾ cup low-fat Monterey jack cheese
1 (16 oz.) carton of low-fat cottage cheese
½ cup skim milk
½ cup all-purpose flour
1 tsp. baking powder
½ tsp. salt
2 medium zucchini
1 medium onion
1 red bell pepper
½ cup fresh parsley
2 medium tomatoes
½ cup low-fat cheddar cheese
½ cup low-fat Monterey jack cheese

1. Crack eggs into large mixing bowl. Add egg substitute and beat together. Add cheese, milk, flour, baking powder and salt. Mix well.
2. Chop all vegetables into desired sizes.
3.Coat skillet with cooking spray and heat over medium. Add zucchini, onion and pepper to skillet and sauté for about 5 minutes. Add sautéed vegetables to egg mixture along with chopped fresh parsley.
4. Slice tomatoes, set aside.
5. Pour mixture into casserole dish coated with cooking spray. Top with 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 35 minutes more, until lightly browned and set.

Nutrition Analysis per serving : 230 calories, 11g fat, 20g protein, 13g carbohydrate, 1g fiber, 500mg sodium