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Doesn’t everyone enjoy a good brunch or breakfast now and then?  Or maybe even once a week.  My quiche is not only super healthy, but versatile enough for breakfast, brunch, lunch or dinner.  Beautiful recipe to take to a friend with a new baby, serve at a bridal shower, or your own table with family.

A delicious egg dish can be deceptively unhealthy at most restaurants.  Mimi’s Cafe, quiche lorraine is a whopping 800 calories!  So, don’t go out for your next brunch when you can make an easy, and delicious quiche of your own with all the flavor and cheesy goodness of a restaurant.  Add a salad with mixed greens and balsamic, fresh fruit, yogurt and granola (try my cranberry granola under the snack or breakfast tab) or my low-fat cherry almond muffins and you’ve got a meal.  Meat lovers just add cooked turkey bacon or sausage.

With only 90 calories per slice, why not have a couple of pieces, right?

makes 2 – 9″ quiches (16 pieces)

  • 1 1/3 cup EGG ALTERNATIVE, 100% EGG WHITES
  • 2/3 cup MILK, NONFAT OR 1%
  • 2 tsp OLIVE OIL, EXTRA VIRGIN, 100% first cold pressed unrefined
  • 2 cloves GARLIC, minced
  • 2 TOMATOES, (sliced and chopped)
  • 2 medium RED BELL PEPPERS, chopped
  • 1 small ONION, chopped
  • 2 small ZUCCHINI W/SKIN, chopped
  • 8 oz SPINACH, BABY, FRESH, chopped
  • 1/2 cup PARMESAN CHEESE, FRESH, SHREDDED (reserve 2 T. for topping)

1. Preheat oven to 375 degrees. Lightly beat the eggs and egg whites in a mixing bowl. Stir in cottage cheese, milk, salt and pepper; set aside in fridge.

2. Saute onion, garlic, zucchini, pepper, chopped tomato (reserving 6 slices – chop rest) and olive oil in a skillet over medium heat for about 5-6 minutes. Add spinach, salt, pepper; cover and cook another 1-2 minutes. Remove from heat and let mixture cool slightly.

3. Combine vegetables with egg mixture and gently fold in cheeses. Pour even amounts into 2 – 9″ round pans or pie pans sprayed with cooking spray and gently top each with 3 slices of tomato and 1 T. parmesan cheese. Bake 25-30 minutes, or until set and starting to brown. Garnish with fresh chopped parsley. Cut each into 8 slices and serve. May top with salsa, avocado slices or dollop of plain nonfat greek yogurt if desired (add calories accordingly). Makes 2 – 9″ quiches, 8 slices per quiche, serving size is one piece.

Variations: Bake in sprayed muffin tins (reduce baking time to 15-20 minutes). Use other vegetables (asparagus, potatoes, corn, sun-dried tomatoes, squash) or lowfat cheeses (feta, goat, pepperjack, cheddar). To add a crust: use a few sheets of phyllo dough.

NUTRITION INFO PER SLICE: 90 calories, 3g fat, 35mg cholesterol, 6g carb, 1g fiber, 3g sugar, 10g protein