You 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 |