Basic Quiche
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Ingredients
- 1 (9-inch) pie crust, baked
- 1 cup vegetables, chopped (broccoli, zucchini, or mushrooms)
- 1/2 cup cheese, shredded
- 3 large eggs, beaten
- 1 cup milk. fat-free
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
Instructions
- Wash hands with soap and water.
- Preheat the oven to 375 °F.
- Shred the cheese with a grater. Put it in a small bowl for now.
- Chop the vegetables until you have 1 cup of chopped vegetables.
- Cook the vegetables until they are cooked, but still crisp.
- Put the cooked vegetables and shredded cheese into a pie shell.
- Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
- Pour the egg mix over the cheese and vegetables
- Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
- Let the quiche cool for 5 minutes before serving.
Nutrition
| Calories | 133 |
|---|---|
| Protein | 8 g |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Cholesterol | 104 mg |
| Sodium | 338 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Pennsylvania Nutrition Education Network