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
- Preheat oven to 375°F
- Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
- Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
- 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.
- Sprinkle with paprika.
- 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.