CRUSTLESS GARDEN QUICHE

Crustless Garden Quiche image

Yield Serves 6; 1 wedge per serving

Number Of Ingredients 12

Cooking spray
1 teaspoon canola or corn oil
8 ounces button mushrooms, sliced
1 medium red bell pepper, thinly sliced
1 1/2 cups egg substitute
1/4 cup shredded low-fat sharp Cheddar cheese, 1/4 cup shredded low-fat sharp Cheddar cheese, and 1/2 cup shredded low-fat sharp Cheddar cheese, divided use
1/4 cup fat-free evaporated milk
1 tablespoon Dijon mustard (lowest sodium available)
1/2 teaspoon Worcestershire sauce (lowest sodium available)
1/4 teaspoon cayenne
10 ounces frozen broccoli and cauliflower, thawed and patted dry, large pieces halved
1/4 cup snipped fresh parsley

Steps:

Preheat the oven to 350°F. Lightly spray a 9-inch glass deep pie pan with cooking spray. Set aside.
In a large nonstick skillet, heat the oil over medium-high heat. Cook the mushrooms for 6 minutes, or until they begin to brown slightly, stirring frequently.
Stir in the bell pepper. Cook for 2 minutes, stirring frequently.
Meanwhile, in a medium bowl, whisk together the egg substitute, 1/4 cup Cheddar, the milk, mustard, Worcestershire sauce, and cayenne. Set aside.
Spread the mushroom mixture in the pie pan. Top with the broccoli and cauliflower, parsley, and 1/4 cup Cheddar. Pour the egg substitute mixture over all.
Bake for 30 minutes (the quiche won't be quite set). Sprinkle with the remaining 1/2 cup Cheddar. Bake for 5 minutes. Let stand for 5 minutes. Cut into 6 wedges.
(Per serving)
Calories: 109
Total fat: 2.5g
Saturated: 1.0g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.0g
Cholesterol: 4mg
Sodium: 320mg
Carbohydrates: 8g
Fiber: 2g
Sugars: 5g
Protein: 14g
Calcium: 156mg
Potassium: 411mg
1 vegetable
2 lean meat