This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.
| Individual Three-Cheese and Vegetable Quiches Download and print this recipe |
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| Serves 6; 1 quiche per serving These veggie-studded crustless quiches are easy to make and reheat well. They are equally good for breakfast on the run or a leisurely brunch. |
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Ingredients Cooking spray 1 teaspoon olive oil 1 cup chopped broccoli florets 1/2 cup shredded carrot 1/2 cup shredded zucchini 2 medium green onions, thinly sliced 1 1/2 cups egg substitute 1/2 cup fat-free half-and-half 1/4 cup shredded part-skim mozzarella cheese 1/4 cup shredded low-fat Cheddar cheese 2 tablespoons shredded or grated Parmesan cheese 1/2 teaspoon dried oregano, crumbled 1/8 teaspoon pepper Nutrition Analysis (per serving) Calories 91 Total Fat 2.5 g
Sodium 245 mg Carbohydrates 7 g
Dietary Exchanges: 1/2 carbohydrate, 1 1/2 lean meat |
Directions Preheat the oven to 350°F. Lightly spray a 6-cup muffin pan with cooking spray. Heat a medium skillet over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the broccoli, carrot, zucchini, and green onions for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Spoon into the muffin cups. In a medium bowl, whisk together the remaining ingredients. Ladle into the muffin cups. Bake for 25 to 28 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack. Let the quiches cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 2 quiches on a microwaveable plate and microwave, uncovered, on 100 percent power (high) for 1 to 1 1/2 minutes, or until warmed through. 
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