HelpYou can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!
Ingredients
- 1 pie crust (baked, 9-inch)
- 1 cup vegetables (chopped, broccoli, zucchini, or mushrooms)
- 1/2 cup cheese (shredded)
- 3 egg (beaten)
- 1 cup milk (non-fat)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon garlic powder
Directions
1. Preheat the oven to 375 degrees.
2. Shred the cheese with a grater. Put it in a small bowl for now.
3. Chop the vegetables until you have 1 cup of chopped vegetables.
4. Cook the vegetables until they are cooked, but still crisp.
5. Put the cooked vegetables and shredded cheese into a pie shell.
6. Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
7. Pour the egg mix over the cheese and vegetables
8. Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
9. Let the quiche cool for 5 minutes before serving
Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Nutrition Information
Serving Size: 1 slice, 1/6 of recipe (128g)
| Nutrients | Amount |
|---|---|
| Calories | 133 |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| a-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 15 mg |
| Cholesterol | 104 mg |
| Total Carbohydrate | 9 g |
| Dietary Fiber | 2 g |
| Total Sugars | 3 g |
| Added Sugars | 0 g |
| Protein | 8 g |
| Minerals | |
| Calcium | 141 mg |
| Potassium | 170 mg |
| Sodium | 338 mg |
| Copper | 60 mcg |
| Iron | 1 mg |
| Magnesium | 18 mg |
| Phosphorus | 160 mg |
| Selenium | 11 mcg |
| Zinc | 1 mg |