Healthy Garden Quiche(Makes 6 Servings, 152 Cal., 5 G. Fat, 14 Mg Cholesterol Per
A nutritious, cheesy vegetable quiche featuring broccoli, carrots, and a savory egg mixture, perfect for brunch or light dinners, appealing to health-conscious eaters.
Ingredients
- 1 cup frozen cut broccoli, thawed and well drained
- 1/4 cup chopped onion
- 1 clove garlic, finely chopped ⓘ
- 1 teaspoon diet margarine ⓘ
- 8 slices Borden Lite-line process cheese product, cut up ⓘ
- 2 tablespoons flour ⓘ
- 2 (4 oz.) cartons Morningstar Farms Scramblers cholesterol free real egg product, thawed ⓘ
- 1 cup skim milk ⓘ
- 1/4 teaspoon Italian seasoning ⓘ
- 1/2 cup shredded carrots ⓘ
Instructions
- In a saucepan, cook the chopped onion and garlic in margarine until tender.
- In a bowl, toss the Lite-line cheese pieces with flour to coat.
- Add the cooked onion and garlic mixture to the bowl along with the remaining ingredients.
- Pour the mixture into a lightly oiled 9-inch pie plate.
- Bake in a preheated 350°F oven for 45 minutes or until set.
- Refrigerate leftovers before serving.
Tips & Substitutions
For added flavor, consider sautéing additional vegetables such as bell peppers or spinach along with the onion and garlic. You can substitute the Borden Lite-line cheese with any low-fat cheese of your choice. If you're looking for a gluten-free option, use a gluten-free flour blend instead of regular flour.
Serving Suggestions
Serve the Healthy Garden Quiche with a side salad for a refreshing meal. It pairs beautifully with a light vinaigrette dressing or a dollop of Greek yogurt for added creaminess. For a complete breakfast, consider serving it alongside fresh fruit or whole-grain toast. This dish is also great for brunch gatherings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place a slice in the microwave for about 30-60 seconds or warm it in the oven at 350°F for about 10-15 minutes until heated through. This quiche can also be enjoyed cold.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Garden Quiche(Makes 6 Servings, 152 Cal., 5 G. Fat, 14 Mg Cholesterol Per contains roughly 192 calories, with 6g protein, 31g carbohydrates, and 6g fat. It is an excellent source of vitamin A (81% of the Daily Value), vitamin C (27% of the Daily Value), and dietary fiber (23% of the Daily Value), and a good source of potassium and calcium. It also contributes 6g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen?
Yes, you can definitely use fresh vegetables. Just make sure to steam or sauté them briefly before adding to the quiche to ensure they are tender and release any excess moisture, which helps avoid a soggy crust.
Can I make this quiche ahead of time?
Absolutely! You can prepare the quiche a day in advance and store it in the refrigerator. Just make sure to cover it tightly with plastic wrap or foil. Bake as instructed, and when ready to serve, simply reheat it in the oven or microwave. This is great for meal prep!
Is this quiche suitable for a vegetarian diet?
Yes, this Healthy Garden Quiche is a great fit for vegetarian diets since it uses a cholesterol-free egg substitute and plenty of vegetables. If you're following a strict vegetarian diet, be sure to check the ingredients in your cheese product to ensure it meets your dietary requirements.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).