Vegetable Quiches
Using tortillas for the crust and fat-free egg product, reduced-fat cheese, and evaporated fat-free milk for the filling cuts the fat down to just 4 grams per serving. A traditional quiche has more than 20 grams of fat per serving.

Prep Time:
15 mins
Total Time:
45 mins
Servings:
Makes 6 servings.
Ingredients
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3 7- or 8-inch flour tortillas
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Nonstick cooking spray
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2 ounces shredded reduced-fat Swiss, cheddar, or mozzarella cheese (1/2 cup)
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1 cup broccoli flowerets
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1/2 of a small red sweet pepper, cut into thin strips (1/2 cup)
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2 green onions, sliced
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1 8-ounce carton refrigerated or frozen egg product, thawed (about 1 cup)
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3/4 cup evaporated fat-free milk
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1/4 teaspoon dried thyme, crushed
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1/8 teaspoon salt
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1/8 teaspoon black pepper
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Thin strips red sweet pepper (optional)
Directions
1.
Coat three 6- to 7-inch individual round baking dishes or pans* with nonstick cooking spray. Carefully press tortillas into dishes or pans. Sprinkle with cheese.
2.
In a small covered saucepan cook the broccoli, the 1/2 cup sweet pepper strips, and the green onions in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes or pans.
3.
In a medium mixing bowl stir together egg product, evaporated milk, thyme, salt, and black pepper. Pour over vegetables in baking dishes or pans. Place on a baking sheet. Bake in a 375 degree F. oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean. Let stand for 5 minutes before serving. Garnish with additional strips of sweet pepper, if desired. Makes 6 servings.
Note
Or, coat six 6-ounce custard cups with nonstick cooking spray. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with points toward center. Tortillas do not have to cover cups completely. Continue as above.
Nutrition information
Calories 133, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 6 mg, Sodium 333 mg, Carbohydrate 14 g, Fiber 1 g, Protein 10 g.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Spinach, Feta, and Tomato Quiche
The filling here can be replaced with your favorite veggies and cheese, and you can increase the amount of quiche batter for larger pies using this simple equation: count i/2 cup milk for every egg used. The recipe will also work in a prepared piecrust.
See Recipe

