Veggie Quiche

Ingredients

  • 3/4 cup whole wheat bread crumbs (panko)
  • 1/2 cup assorted petite diced veggies (example: spinach/tomato/onion)
  • 2 tbsp Parmesan cheese (included in analysis but may substitute 1/4 cup fat-free shredded cheese (not included in analysis)
  • 8-10 egg whites (16 ounce carton fat-free egg substitute)
  • 1/2 cup skim milk
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp fresh minced parsley, if desired
  • Fresh ground pepper to taste
  • Non-stick spray

Directions

  • Preheat oven to 400 degrees.
  • Lightly spray (2 seconds) a nine-inch pie pan with non-stick spray.
  • Distribute bread crumbs and and gently pat into pan.
  • Sprinkle the assorted veggies and cheese into pan onto crumbs.
  • In a medium bowl whisk together eggs and milk and spices.
  • Gently pour over the veggies into the pan.
  • Bake for about 30-40 minutes or until knife comes out clean in middle.
  • Let cool slightly and serve.
Veggie Quiche Nutrition Facts

Serving Size

1 slice

Yield

4 servings

Considerations

Cut into 4 pieces as a main course. (smaller cuts if serving as a side dish)