Healthy Veggie Quiche

Eggs. Need I say more? Put that silly cholesterol scare to rest and just enjoy the little buggers. A couple every now and then won’t hurt ya. In fact, I am sure they will make you quite happy.

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Like all animal meats, I really try to eat eggs that are humanely raised, antibiotic free and locally produced, when possible. My super awesome roomie at work (aka coolest social worker ever – shout out!) has chickens so I score some local eggs from her pretty much weekly. Check out this double yolk I got one week!

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So tonight, it’s an easy night. One filled with leftover orzo and quiche that holds a plethora of veggies – broccoli, onion, tomato and peas. A touch of ricotta salata cheese on top and viola, dinner is served.

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Healthy Crustless Quiche

This hearty quiche is spilling over with veggies and just enough cheese on top to satisfy that cheesy craving. Pair it with toast, a salad or in my case, some leftover orzo. 

Serves ~6

Ingredients

1 small head broccoli, chopped

1 small white onion, chopped

2 medium tomatoes, chopped

1 cup frozen peas

4 scallion stalks, chopped

8 eggs

3/4 cup 1% Organic milk ( I usually use soy milk in everything, but I find that it really alters the flavor of eggs)

2 TBS dijon mustard

1 TBS canola oil

6 oz ricotta salata cheese (or any soft crumbly cheese, such as feta or goat cheese)

Dash of nutmeg

Salt and pepper to taste

  • Preheat oven to 350.

  • Heat oil in large saute pan and cook onion and broccoli for about 5 minutes. Add the tomatoes, scallions and peas, and season with salt and pepper. When done, pour into an oiled baking dish.

  • In a large bowl, combine eggs, milk, mustard, nutmeg, salt and pepper and whisk together.

  • Pour the egg mixture over the veggies and top with cheese.

  • Bake for 30-40 minutes or until done.

Nutrition for 1/6 of the quiche: 

134 calories, 7 g fat, 4.5 g saturated fat, 50 mg cholesterol, 287 mg potassium, 3 g fiber, 9 g protein

*Also a hearty source of vitamin A, B vitamins and selenium

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Crustless Quiche

What do you like to put in your quiche?

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