Thursday, August 25, 2011

Easy Vegetable Crust-free Quiche

This crust-free quiche is absolutely delightful to eat. I do not particularly enjoy the taste of eggs, but this is a great way to get some protein without any of that stinky egg smell, all without sweating over a crust!

It is extremely quick to prepare with a hands-on time of approximately 15 minutes. After that it goes into the oven to cook itself. It is also a blank canvas, with infinite variations. One thing to note is that I cooked the vegetables in a 10.5 inch skillet, added the eggs and baked it directly in the skillet. So it does make a large 10.5 inch diameter quiche, which is whole lot of food. This would be great while inviting people over for brunch. I did add a whole lot of cheese to this recipe since I had to quickly use up a block and that definitely enhanced the taste, but I am sure 2 oz will suffice.

4 Large Eggs
Egg whites from 4 large eggs
0.5 C low fat Milk
1 T oil
1 small onion, minced
1 large clove garlic, finely minced
1 Jalapeno
1 medium Yellow Squash, diced
1 Red Pepper, diced
1 Head Broccoli florets, coarsely chopped
1 tsp dried oregano
4 oz cheddar cheese, shredded
6-8 fresh basil leaves, torn
Crushed black pepper, to taste
1/2 tsp Paprika

Heat oil in a large skillet and add the diced onion. Saute until they turn translucent. Add the yellow squash, oregano and the garlic, cooking for 4-5 minutes until the squash is mostly cooked. Next add the broccoli and diced red pepper, cooking for just a minute or two. Whisk together the eggs, milk, cheese and crushed black pepper.

Turn the skillet off the heat and add the liquids. Add the torn basil leaves. Stir very gently to redistribute the vegetables and top with paprika. Place in a pre-heated oven at about 350 F, for 10-15 minutes or until the custard sets in the centre of the skillet.

Allow to cool for at least 30 minutes before slicing into wedges and serving.

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