Broccoli Rice Low Cal Big Flavor Quiche Recipes

110 CALORIE CRUSTLESS VEGGIE QUICHE

Steps:

• Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, garlic, and thyme. A little pinch of salt and pepper, too. (The rest of the salt and pepper called for in the recipe goes into the egg mixture, so just use a pinch here). Stirring frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare the egg mixture.
• Preheat oven to 350°F (177°C). Spray a 9-inch pie pan or square pan with nonstick spray. Set aside.
• In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined. Arrange veggies into the prepared pan. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated parmesan cheese.
• Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. (Note that it can be a little watery on the bottom, even after cooking and cooling, since there are so many vegetables with no crust.)
• This quiche makes great leftovers! Store tightly covered in the refrigerator for up to 4 days.

BROCCOLI RICE QUICHE

Steps:

• Preheat oven to 375 degrees.
• Generously grease a 9" deep dish pie plate.
• Combine the rice, 1/2 the cheese, and 1 egg and press into bottom of pie plate.
• Beat remaining eggs; add salt and pepper to taste, (cooled slightly) broccoli, mushrooms, and milk. Pour over rice mixture in pie dish.
• Bake at 375 degrees for 20-25 minutes, until set and starting to brown.
• Remove pie from oven, sprinkle remaining cheese over all. Return to oven and bake 10 minutes longer. (Until cheese melted, and center of pie is firmly set.).
• Serve with Salsa and sour cream or hollandaise sauce on the side.

HONEY'S BROCCOLI QUICHE: DELICIOUS, EASY, LOW FAT

Steps:

• Preheat oven to 425 F and bake pastry shell 8 minutes. Remove from oven.
• Reduce oven temperature to 350°F.
• Cook chopped onion in margarine in a saucepan until tender, about five minutes.
• Put bouillon cubes into milk and microwave for two minutes. Make sure the bouillon is completely dissolved, and beat in eggs, nutmeg, and cumin.
• Toss cheese and flour. Add to egg mixture and stir well. Add thawed, drained broccoli (see note above) to the entire mixture and mix well. Pour into prepared pastry shell and bake for 30 minutes or until set.

LOW FAT QUICHE WITH RICE CRUST

Steps:

• Preheat the oven to 350°F/180°C.
• Mix the rice and slightly beaten egg white to make the crust. Spread in a large pie pan, or small rectangular pan. Bake for 5 minutes.
• Beat the eggs and remaining 5 egg whites. Add the remaining ingredients and mix.
• Pour onto the crust and bake for 40-50 minutes, until set.