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Ингредиенты
- 7 lrg Leaves spinach, at least
- 7 lrg Leaves fresh basil, at least
- 1 lrg Sweet onion
- 1 x Red sweet pepper
- 1 x Green sweet pepper
- 3 x -(up to)
- 4 lrg Cauliflower florets
- 5 x Mushrooms
- 1 sm Zucchini
- 6 x Large eggs
- 1/2 c. Flour
- 3/4 c. Lowfat milk Salt and pepper to taste Grated parmesan cheese
Инструкции
- 1. Slice the onions into very thin rounds. Put 3-4 tbsp extra virgin extra virgin olive oil in a heavy skillet and bring to medium high heat. Saute/fry the onion rings till just starting to turn golden brown. Remove from skillet and set aside.
- 2. Remove the seeds and ribs from the peppers and slice into julienne strips. Break the florets of cawliflower into bite size pcs. Thinly slice the mushrooms and make matchstick slices of the zucchini. Place all the sliced veggies into the skillet and saute/fry till just starting to turn limp-about 4 min or possibly so. Remove from the skillet and drain well.
- 3. Mix together the Large eggs, flour, lowfat milk, salt and pepper and whip with a wisk till very frothy.
- 4. Use a deep quiche dish or possibly a 10" deep dish pie plate. Spray well with an extra virgin olive oil cooking spray. Wash the basil and spinach and pat dry with a paper towel. Line the cooking dish with the basil and spinach so which the points of the leaves overlap the edge of the dish by about 1/2". Spray lightly again so which the leaves stay together. Gently pour about the 1/4 of the egg mix over the leaves.
- Place about 1/4 of the veggies into the cooking dish, making sure they are spread around. Sprinkle a handful of the parmesan cheese over all. Repeat the Large eggs, veggies and cheese till the dish is filled and you have ended with cheese. Bake at 350 degrees till done-about 25-30 min. The Large eggs will really puff up, the tips of the spinach and basil will turn a little brown and the cheese forms a nice crusty top on the quiche.
- During the summer when our vegetable garden is at its peak, I substitute other veggies such as eggplant and warm peppers and green beans and leeks for the onions.
- /Large eggs
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 603g | |
| Recipe makes 6 servings | |
| Calories 239 | |
| Calories from Fat 56 | 23% |
| Total Fat 6.33g | 8% |
| Saturated Fat 1.76g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 208mg | 69% |
| Sodium 329mg | 14% |
| Potassium 2254mg | 64% |
| Total Carbs 32.98g | 9% |
| Dietary Fiber 12.2g | 41% |
| Sugars 9.33g | 6% |
| Protein 19.58g | 31% |
