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Cauliflower No-Crust Quiche

by Tracee Yablon Brenner, RD

Servings: 4 (1 Slice Per Serving)
Prep Time: 5
Cook Time: 30
Nutrition Facts
Serving Size 1 Slice
    
Amount per serving
Calories 203
% Daily Value*
Total Fat 13.8g 
 Saturated Fat 5.6g 
Cholesterol 281.7mg 
Sodium 492.3mg 
Total Carbohydrate 6.5g 
 Dietary Fiber 1.4g 
 Sugars 3.7g 
Protein 13.4g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Quiches can be loaded with extra calories from eggs, milk and cheese, not to mention the crust. But this quiche does away with the crust while maintaining the flavor.

Ingredients

2 teaspoons olive oil
½ cup, chopped onions
1 ½ cups chopped cauliflower or broccoli
½ cup shredded low-fat Cheddar cheese
5 large eggs 
½ cup low-fat milk, rice or soy milk
1 teaspoon paprika 
½ teaspoon salt

Directions

  1. Preheat oven to 375°F
  2. Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
  3. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
  4. In a small bowl, beat eggs, salt and milk with a whisk. Remove dish from over with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese.
  5. Sprinkle with paprika.
  6. Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.

Cooking Tip

Quiche can be refrigerated in a sealed container for 2-3 days.
Rate this article:  Average 3.5 out of 5

About the author:

Tracee Yablon Brenner RD

Tracee Yablon Brenner, RD

Real Food Moms: www.realfoodmoms.com

Topics


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Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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