Individual Three-Cheese and Vegetable Quiches
- Cooking spray
- 1 teaspoon olive oil
- 1 cup chopped broccoli florets
- 1/2 cup shredded carrot
- 1/2 cup shredded zucchini
- 2 medium green onions, thinly sliced
- 1 1/2 cups egg substitute
- 1/2 cup fat-free half-and-half
- 1/4 cup shredded part-skim mozzarella cheese
- 1/4 cup shredded low-fat Cheddar cheese
- 2 tablespoons shredded or grated Parmesan cheese
- 1/2 teaspoon dried oregano, crumbled
- 1/8 teaspoon pepper
Serves: Serves 6 (1 quiche per serving)
Preheat the oven to 350°F. Lightly spray a 6-cup muffin pan with cooking spray. Heat a medium skillet over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the broccoli, carrot, zucchini, and green onions for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Spoon into the muffin cups. In a medium bowl, whisk together the remaining ingredients. Ladle into the muffin cups. Bake for 25 to 28 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack. Let the quiches cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 2 quiches on a microwaveable plate and microwave, uncovered, on 100 percent power (high) for 1 to 1 1/2 minutes, or until warmed through.
Nutrition Facts (1 serving):
Calories: 91 kcal
Carbs: 7 g
Protein: 11 g
Sodium: 245 mg
This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2009 by the American Heart Association.
