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Basic Quiche

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
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