Vital Bridges Healthy Recipe: Cauliflower No-Crust Quiche–Yum

No-Crust Quiche.

By Tracee Yablon Brenner, RD

(Chicago) – May 2, 2012. For our quiche lovers but crust haters, we have our splendid Cauliflower No-Crust Quiche, which is one of our favorites at Vital Bridges.

In fact, we have only word to describe it: yum.

Here’s what you need to know to prepare this dish:

  • Servings: 4 (1 slice per serving)
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes

Ingredients:

2 teaspoons olive oil
½ cup, chopped onions
1 ½ cups chopped cauliflower or broccoli
½ cup shredded low-fat Cheddar cheese
5 large eggs
½ cup low-fat milk, rice or soy milk
1 teaspoon paprika
½ teaspoon salt

Directions:

  1. Preheat oven to 375°F
  2. Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
  3. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
  4. In a small bowl, beat eggs, salt and milk with a whisk. Remove dish from over with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese.
  5. Sprinkle with paprika.
  6. Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.
  7. Eat, enjoy.

Cooking Tip:

Quiche can be refrigerated in a sealed container for 2-3 days. So, if you have a busy week, this meal can carry you with little effort for a few days.

Nutrition Information (Serving Size 1 Slice): 203 Calories, 13.8 gm Fat, 5.6 gm Saturated Fat, 281.7 mg Cholesterol, 492.3 mg Sodium, 6.5 gm Carbohydrates, 1.4 gm Fiber, 3.7 gm Sugar, 13.4 gm Protein

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