Call it what you want – a frittata, a crustless quiche, but in the end it’s all the same thing – a fancy schmancy omelet with stuff in it. This particular recipe is especially good. Broccoli and Cheese are one of those combinations that are made for each other (although I used Romesco cauliflower in this one), and it’s a healthy start to any morning. If your New Year’s resolution is to eat healthier, this is a great recipe for meeting those goals. It’s low calorie, low carb, low fat, and packed with protein.
Broccoli and Cheese Crustless Quiche
recipe courtesy Vegetarian Times
2 tsp. olive oil
1/2 cup thinly sliced onion
1 clove garlic, minced
5 cups broccoli florets
1 1/4 cups 1% milk
1 cup shredded reduced-fat Swiss cheese
2 tsp. Dijon mustard
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. ground nutmeg
1 Tbs. grated fresh Parmesan cheese
Preheat oven to 350F. Spray 9-inch pie pan with cooking spray. Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic, and cook, stirring often, 1 1/2 minutes. Add broccoli, and cook, stirring often, 1 minute. Spread mixture in pie pan.
Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in large bowl. Pour over broccoli mixture; sprinkle with Parmesan cheese. Bake 40 minutes, or until top is golden and knife inserted in center comes out clean. Let stand 5 minutes before serving. Makes 6 servings.
Per serving: Calories: 160, Protein: 14g, Total fat: 9g, Saturated fat: 4g, Carbs: 8g, Cholesterol: 85mg, Sodium: 370mg, Fiber: 2g, Sugars: 3g