7
BROCCOLi, TOMATO AND FETA QUiCHE
This make-ahead, low-calorie quiche can be
enjoyed for breakfast, or partnered with a
side salad for a satisfying lunch or dinner.
Serves:
8
Serving Size:
1/8 of quiche
Prep Time:
20 minutes
Inactive:
0 minutes
Cook:
55 minutes
TOTAL:
1 hour and 15 minutes
INGREDIENTS:
• 1 cup Egg Beaters
• 1 cup whole milk
• 1 10-ounce package frozen broccoli cuts
• 10 cherry tomatoes
• 3 cloves garlic, minced
• 1 medium vidalia onion, diced
• 2 ounces fat-free feta cheese
• 1 teaspoon sea salt
• 1 teaspoon ground black pepper
INSTRUCTIONS:
Preheat oven to 375 degrees. Spray 9-inch pie plate with non-stick cooking spray. Combine the milk and
Egg Beaters in a medium bowl and whisk together. In a separate bowl, defrost the frozen broccoli cuts in
the microwave for 2-3 minutes. Drain out any excess liquid. Cut the cherry tomatoes into quarters and
add them to the broccoli.
In a small fry pan, sauté the diced onion over medium heat until soft and taking on color. Add the minced
garlic and sauté for an additional minute until fragrant. Combine the onion and garlic with broccoli and
tomatoes. Season with salt and pepper and mix well to ensure ingredients are evenly distributed. Pour the
mixture into the sprayed pie pan and spread evenly (do not tightly compress the mixture while spreading).
Sprinkle the feta cheese evenly over the top of the broccoli mixture.
Slowly pour the milk and Egg Beaters combination over the broccoli mix. Place pie pan onto large baking
sheet to catch any spill. Cook on center oven rack for 30 minutes. Rotate quiche to allow for even cook-
ing and return to oven for an additional 20-25 minutes until the center of the quiche is set (test with tooth-
pick—toothpick will come out clean when cooked through). Allow quiche to cool slightly before serving.
Recipe can be made ahead, stored in refrigerator and reheated in microwave for a quick breakfast option.
NUTRITIONAL VALUE:
Calories: 66
Sodium: 367 mg
Fat: 1 g
Carbohydrates: 8 g
Protein: 7 g
Sugars: 3 g
Todd from DC 5221
in Westfield, MA
per serving
66
CALORIES
BREAKFAST
