Garden Vegetable Crustless Quiche

Substitute corn or spinach for some of the vegetables, if you wish.

Yield: 10 servings

Ingredients

• 1 1/2  cups  egg substitute
• 3  large eggs
• 1 1/2  cups  (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
• 1 1/2  cups  (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
• 1/2  cup  1% low-fat milk
• 1/2  cup  all-purpose flour (about 2 1/4 ounces)
• 1  teaspoon  baking powder
• 1/2  teaspoon  salt
• 1  (16-ounce) carton fat-free cottage cheese
• Cooking spray
• 4  cups  sliced zucchini (about 4)
• 2  cups  diced potato with onion (such as Simply Potatoes)
• 1  cup  finely chopped green bell pepper (about 1)
• 1  (8-ounce) package presliced mushrooms
• 1/2  cup  chopped fresh parsley
• 2  tomatoes, thinly sliced

Preparation

Preheat oven to 400°.

Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a "greener" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil

Nutritional Information

Calories:

230 (30% from fat)

Fat:

7.7g (sat 4.6g,mono 1.3g,poly 0.3g)

Protein:

23g

Carbohydrate:

18.1g

Fiber:

1.9g

Cholesterol:

84mg

Iron:

2.1mg

Sodium:

716mg

Calcium:

382mg