Vegetable Quiche(Heart Healthy)
A nutritious vegetable quiche featuring broccoli, mushrooms, and melted low-fat cheese on a brown rice crust, perfect for a healthy, satisfying meal any time of day.
Ingredients
Instructions
- Preheat the oven to 375°F (190°C).
- In a mixing bowl, combine cooked brown rice, egg substitute, shredded low-fat mozzarella cheese, chopped broccoli, sliced mushrooms (if using), skim milk, and melted margarine.
- Mix well until all ingredients are evenly combined.
- Pour the mixture into a greased baking dish or pie crust.
- Bake in the preheated oven for 20 to 25 minutes, or until the quiche is set and lightly golden on top.
- Remove from oven and let cool slightly before slicing and serving.
Tips & Substitutions
For a heart-healthy twist, consider using a mix of vegetables such as spinach or bell peppers in place of broccoli. If you prefer a firmer texture, try adding a tablespoon of ground flaxseed to the mixture. Use whole grain crust or skip the crust altogether for a lighter option. For added flavor, season with herbs like thyme or basil. This dish also works well with other cheeses if you want to experiment.
Serving Suggestions
This vegetable quiche pairs beautifully with a light salad or fresh fruit for a balanced meal. Consider serving it alongside a Broccoli Casserole for a complete vegetarian feast. It makes a delightful brunch item or a quick weeknight dinner. Garnish with fresh herbs or a dollop of low-fat yogurt for added flavor and creaminess.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place slices in the microwave for about 1 minute or until heated through. Alternatively, you can reheat in a preheated oven at 350°F (175°C) for about 10-15 minutes for a crispier texture. Avoid freezing as it may alter the texture of the quiche.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Quiche(Heart Healthy) contains roughly 609 calories, with 25g protein, 24g carbohydrates, and 47g fat. It is an excellent source of protein (50% of the Daily Value), vitamin C (50% of the Daily Value), and calcium (36% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 840mg per serving (37% of the Daily Value).
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 regular eggs instead of egg substitute?
Yes, you can substitute beaten eggs for the egg substitute in this recipe. Each egg is roughly equivalent to 1/4 cup of egg substitute, so use 3 large eggs for this quiche. Just keep in mind that this may slightly increase the cholesterol content of the dish.
What other vegetables can I add to the quiche?
Feel free to be creative with your vegetable choices! Zucchini, bell peppers, or even kale can be excellent additions. Just make sure to chop them finely and sauté any that may release excess moisture before adding them to the quiche mixture for best results.
How can I make this recipe gluten-free?
To make this quiche gluten-free, simply omit the crust and bake the filling directly in a greased baking dish. Alternatively, you can use a store-bought gluten-free crust. Always check labels to ensure all ingredients are gluten-free, especially if you are sensitive or allergic.
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).