GARDEN VEGETABLE QUICHE
Full of protein and whichever vegetables you would like…this is perfect for any meal. Serve with sausages and some whole wheat toast for your family.
Vegetable cooking spray
1/4 cup minced onion
1/4 cup diced red bell pepper
1 medium zucchini, shredded (about 1 1/2 cups), squeezed dry
1/2 pkg frozen spinach, thawed, squeezed dry
1 tablespoon olive oil
3/4 cup milk
1/2 cup ricotta cheese
1/4 cup sour cream
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried basil
Dash freshly grated nutmeg
1/2 cup shredded cheddar cheese
2 tablespoons grated Parmesan cheese
Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
In a skillet, over medium heat, saute the onion, red pepper, zucchini, and spinach in the olive oil for 7-10 minutes, or until most of the moisture has been released and evaporated from the vegetables. Spread evenly on the bottom of the prepared pie plate.
In a large bowl whisk together the eggs, milk, ricotta, sour cream, salt, black pepper, basil, and nutmeg. Sprinkle the cheddar cheese over the cooked vegetables and carefully pour the egg mixture over the cheese. Sprinkle with the Parmesan and bake for 30-45 minutes or until puffed and set. Makes 8 servings.
Per Serving: 109 Cal; 8 g Protein; 7 g Tot Fat; 4 g Carb; 0 g Fiber; 2 g Sugar; 219 mg Sodium