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Ингредиенты
- 2 c. coarsely shredded zucchini (2 med.)
- 1/2 c. minced onion
- 4 Large eggs
- 1 1/2 c. lowfat milk
- 1 tbsp. all purpose flour
- 1/8 teaspoon grnd nutmeg
- 1 1/2 c. shredded Monterey Jack cheese (6 ounce.)
- 14 ounce. can sliced mushroom, liquid removed
- 1 teaspoon dry oregano, crushed
- 1 (8 ounce.) can stewed tomatoes
Инструкции
- In covered saucepan cook zucchini and onion in a small amount of salted boiling water for 5 min drain well. Press out excess liquid. In a bowl combine Large eggs, lowfat milk, flour, 1/4 tsp. salt, 1/8 teaspoon pepper and nutmeg.
- Stir in cheese, mushroom and the zucchini mix. Pour into an ungreased 10 x 6 x 2 inch baking pan. On oven rack place baking dish in a larger pan. Pour warm water into larger pan to a depth of 1 inch. Bake in 325 degrees oven for 1 hour or possibly till knife inserted just off center comes out clean. Let stand 10 min before serving. Meanwhile in small saucepan combine cornstarch, oregano and a dash of salt. Stir in stewed tomatoes. Cook till mix thickens and bubbles. Cook sauce 1 to 2 min more. Spoon some of sauce down center of quiche. Pass remaining sauce. Makes 5 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 359g | |
| Recipe makes 4 servings | |
| Calories 317 | |
| Calories from Fat 171 | 54% |
| Total Fat 19.03g | 24% |
| Saturated Fat 10.27g | 41% |
| Trans Fat 0.0g | |
| Cholesterol 251mg | 84% |
| Sodium 624mg | 26% |
| Potassium 599mg | 17% |
| Total Carbs 16.2g | 4% |
| Dietary Fiber 2.6g | 9% |
| Sugars 10.05g | 7% |
| Protein 22.0g | 35% |
