BROCCOLI-CHEESE QUICHE BITES
YUM, yummy…anything quiche-like is on my list of favorites! I’ve made it meatless, but adding salmon or bacon would be great.
Vegetable cooking spray
2 cups broccoli florets
1/4 cup diced red pepper
1/2 teaspoon salt
1/4 teaspoon black pepper
Dash cayenne pepper
3 tablespoons flour
1 cup milk
1/4 cup chopped green onions
1 cup shredded low-fat cheddar cheese
1 tablespoon grated Parmesan
Cook the broccoli and red pepper in boiling, salted water for 5 minutes, or until just tender. Place in colander to drain well.
Preheat oven to 350 degrees. Coat a 10 or 12-inch baking dish with the vegetable spray and set aside.
In a large bowl whisk the eggs, salt, pepper, cayenne, and flour until well blended. Whisk in the milk. In prepared casserole spread the broccoli mixture. Layer on the green onions and shredded cheddar cheese. Carefully pour the egg mixture over the top. Sprinkle with the greated Parmesan. Bake for 30-35 minutes or until set in the center. Serve hot or room temperature. Makes 10 servings.
Per Serving: 124 Cal; 13 g Protein; 6 g Tot Fat; 5 g Carb; 2 g Fiber; 2 g Sugar; 277 mg Sodium