No-Crust Goodness in This Tomato-Bell Pepper Quiche
This tasty tomato bell pepper quiche is made with a combination of whole eggs, egg whites and low-fat milk.
2 tsps olive oil
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomatoes
3 egg whites
1 cup low-fat 1% milk
1/4 cup Parmesan cheese
1/4 tsp black pepper
2/3 cup all-purpose flour
1 cup salsa
Preheat oven to 350°F. Lightly coat a 9-inch quiche pan (without removable bottom) or a 7- x 11-inch baking pan with nonstick cooking spray.
In a medium skillet, heat the oil over medium heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, stirring occasionally, about 5 minutes. Set vegetables aside to cool to room temperature.
In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.
Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.
Serving size: 1/6 quiche
Per Serving: Calories: 165 Fat: 5g Saturated Fat: 2g Cholesterol: 67mg Sodium: 396mg Carbohydrates: 21g Fiber: 3g Protein: 10g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD