Crustless Broccoli and Cheese Quiche

Serve this for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli.

Yield: 6 servings (serving size: 1 quiche wedge and 1 toast slice)

Ingredients

• 2  teaspoons  olive oil
• 1/2  cup  vertically sliced onion
• 1  garlic clove, minced
• 5  cups  broccoli florets
• Cooking spray
• 1 1/4  cups  1% low-fat milk
• 1  cup  (4 ounces) shredded reduced-fat Swiss cheese
• 2  tablespoons  chopped fresh parsley
• 2  teaspoons  Dijon mustard
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/8  teaspoon  ground nutmeg
• 4  large egg whites, lightly beaten
• 2  large eggs, lightly beaten
• 1  tablespoon  grated fresh Parmesan cheese
• 6  (1-ounce) slices whole wheat bread, toasted

Preparation

Preheat oven to 350°.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes. Serve with toast.

Nutritional Information

Calories:

216 (29% from fat)

Fat:

6.9g (sat 2.3g,mono 2.9g,poly 0.9g)

Protein:

17.9g

Carbohydrate:

22.7g

Fiber:

4.1g

Cholesterol:

81mg

Iron:

2.1mg

Sodium:

577mg

Calcium:

354mg