No-Crust Zucchini Quiche
This quiche cuts back on calories, sugar, fat, and carbs, making it a healthy, as well as delicious, bite of food.
Servings: 6 people
Calories: 107kcal
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion small, diced
- 2 garlic cloves minced
- 1 red bell pepper stemmed, seeded, and diced
- 2 zucchini medium, diced
- 1 cup scallions chopped
- 1/4 cup parmesan cheese freshly grated
- 1/2 teaspoon black pepper
- 1/4 teaspoon kosher or sea salt
- 2 eggs large
- 5 egg whites large
- 2 tablespoons milk low-fat
- 1 teaspoon dried oregano
Instructions
- Preheat oven to 425 degrees.
- In a large skillet on medium-low heat, add oil and sauté onion until tender, about 4 minutes. Add diced bell pepper and zucchini. Continue sautéing for 2 minutes. Add garlic and sauté for an additional 30 seconds.
- In a medium mixing bowl, whisk together eggs, egg whites, milk, oregano, salt and pepper, and 1/4 cup parmesan cheese, and scallions. Lightly spray a 9” pie dish and add most of the sautéed vegetables. Set the remaining vegetables aside.
- Pour egg mixture over vegetables. Make sure to cover all veggies. Add remaining veggies to the top.
- Loosely cover with foil and bake 10 minutes at 425 degrees.
- Reduce heat to 350 and continue baking for 20 to 25 minutes. Remove foil the last few minutes of baking time. Quiche is done when it puffs and a knife inserted in the center comes out clean. Sprinkle with chopped parsley.
Nutrition
Serving: 1piece | Calories: 107kcal | Carbohydrates: 7g | Protein: 8g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 58mg | Sodium: 238mg | Potassium: 353mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1030IU | Vitamin C: 42mg | Calcium: 99mg | Iron: 1mg |
SmartPoints (Freestyle): 4
SmartPoints (Freestyle): 4