Garden Fresh!

BLOGS

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.

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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 eggs
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

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9 Comments Add yours

  1. well…that just looks sinful even with all those lovely healthy veggies in it.

  2. Newbie says:

    How can this dish have no fiber in it with about 1/2 cup of vegetables in each slice?

    1. Linda says:

      I use the AccuChef program to figure the stats on my recipes and they get their nutritional data straight from the FDA numbers.

      There is 1 gram fiber in the onions, 1 gram in the red peppers, and 2 grams in the zucchini…divided by 8 slices that would be 1/2 a gram per slice. Apparently with their program they round it to zero…

  3. Jan Rodgers says:

    Hi, I was wondering can soy milk be used instead of regular milk in your recipes? Thanks!!

    Jan

    1. Linda says:

      In most cases soy milk – or even almond milk – can be used instead of regular.

      Happy Cooking!!

  4. Our family really enjoyed this. My daughter, who is 2, does’t like anything resembling lettuce and she had 3 plates of this. Thanks for sharing.

  5. Jo Petersen says:

    This sounds really good except I truly hate spinach except fresh in sald and dressed just as I am ready to eat it. Would broccoli work instead?

    1. Linda says:

      Yes, broccoli or any other cooked veggie would work great in this!

  6. Mikal says:

    Looks Yummy, I pinned it to Pinterest. Thanks for sharing.

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