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Zucchini, Carrot and Onion Quiche

18 Apr

Zucchini-onion quiche

I ♥ quiche. My favorite way to make quiche is low fat and easy. The key is mixing either cooked rice (white or brown) or barley into the mix so you can save the calories from prepared crusts which are typically quite fattening. This is the latest adaptation of my versatile quiche recipe.

Using the same technique I use for my other quiches, this recipe is built around a melange of sauteed vegetables followed by the addition of a low fat white sauce. Add to that a combination of eggs/egg beaters, brown rice and cheese and you have a delightful, low fat breakfast that is elegant enough to serve for Sunday brunch.

Ingredients:

  • 2 Tbls olive oil
  • 1 cup shredded zucchini
  • 1 medium carrot, peeled and grated
  • 1/2 to 1 cup chopped onion
  • 1/4 Tsp ground pepper (I prefer white pepper)
  • 1/4 Tsp dried marjoram
  • 2 Tbsp flour
  • 1 cup low fat milk
  • 2 cups cooked brown rice
  • 1 egg
  • 1 cup egg beaters
  • 1 cup shredded Swiss cheese
  • 1/4 cup grated Parmesan cheese

Directions:

  1. Preheat oven to 400 degrees
  2. Heat olive oil in a large frying pan
  3. On medium heat, sauté onion, carrot and spices, cooking until onions are slightly browned
  4. Add zucchini and cook until most of the water is removed
  5. Add flour and stir until combined
  6. Slowly add milk; Cook to a simmer, stirring constantly, until thickened slightly (usually 2-3 minutes)
  7. Remove pan from heat and blend in rice, eggs and Swiss cheese
  8. Pour mixture into 9″ x 9″ Square Baker
  9. Sprinkle Parmesan cheese on top
  10. Bake at 400 degrees for about 35-40 minutes or until set. Broil 2 minutes until top is golden brown

Serves six

Nutritional information – values per serving are approximate:

Calories 253.5 Total Fat 10.4 g Cholesterol 53.1 mg Sodium 239.7 mg Potassium 420.6 mg Total Carbohydrate 23.5 g Protein 15.5 g

Inspiration: Reader’s Digest Great Recipes for Good Health.


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