Crustless Garden Quiche

Ingredients

• Cooking spray
• 1 teaspoon canola or corn oil
• 8 ounces button mushrooms
• sliced
• 1 medium red bell pepper
• thinly sliced
• 1 1/2 cups egg substitute
• 1/4 cup shredded low-fat sharp Cheddar cheese
• 1/4 cup shredded low-fat sharp Cheddar cheese
• and 1/2 cup shredded low-fat sharp Cheddar cheese
• divided use
• 1/4 cup fat-free evaporated milk
• 1 tablespoon Dijon mustard (lowest sodium available)
• 1/2 teaspoon Worcestershire sauce (lowest sodium available)
• 1/4 teaspoon cayenne
• 10 ounces frozen broccoli and cauliflower
• thawed and patted dry
• large pieces halved
• 1/4 cup snipped fresh parsley

Instructions

1. Preheat the oven to 350F.
2. Lightly spray a 9-inch glass deep pie pan with cooking spray.
3. Set aside.
4. In a large nonstick skillet, heat the oil over medium-high heat.
5. Cook the mushrooms for 6 minutes, or until they begin to brown slightly, stirring frequently.
6. Stir in the bell pepper.
7. Cook for 2 minutes, stirring frequently.
8. Meanwhile, in a medium bowl, whisk together the egg substitute, 1/4 cup Cheddar, the milk, mustard, Worcestershire sauce, and cayenne.
9. Set aside.
10. Spread the mushroom mixture in the pie pan.
11. Top with the broccoli and cauliflower, parsley, and 1/4 cup Cheddar.
12. Pour the egg substitute mixture over all.
13. Bake for 30 minutes (the quiche wont be quite set).
14. Sprinkle with the remaining 1/2 cup Cheddar.
15. Bake for 5 minutes.
16. Let stand for 5 minutes.
17. Cut into 6 wedges.
18. (Per serving)
19. Calories: 109
20. Total fat: 2.5g
21. Saturated: 1.0g
22. Trans: 0.0g
23. Polyunsaturated: 0.5g
24. Monounsaturated: 1.0g
25. Cholesterol: 4mg
26. Sodium: 320mg
27. Carbohydrates: 8g
28. Fiber: 2g
29. Sugars: 5g
30. Protein: 14g
31. Calcium: 156mg
32. Potassium: 411mg
33. 1 vegetable
34. 2 lean meat