Crustless Vegetable Quiche

Crustless Vegetable Quiche Recipe - French Cuisine

Region / culture: France | Preparation time: 20 minutes | Cooking time: 55 minutes | Servings: 6

Introduction

This Crustless Vegetable Quiche recipe is a delicious and healthy option for breakfast, brunch, or even dinner. Packed with nutritious vegetables and low-fat cheese, this dish is sure to satisfy your cravings while keeping you on track with your health goals.

History

Quiche is a classic French dish that typically consists of a pastry crust filled with a savory custard made of eggs, cream, and various ingredients such as cheese, meat, and vegetables. This crustless version of quiche eliminates the need for a pastry crust, making it a lighter and healthier alternative.

Ingredients

1 cup cooked rice
0.75 cup low-fat swiss cheese
1 tbsp flour
1 pack frozen chopped broccoli
0.5 cup mushroom
0.25 cup green onion
1 red bell pepper
1.5 cup Healthy Choice cholesterol
1 cup skim milk
0.5 tsp hot pepper sauce
0.75 tsp salt
0.5 tsp dried basil
0.25 tsp pepper
2 tbsp parmesan cheese

How to prepare

In a large bowl, combine rice, Swiss cheese, flour, broccoli, mushrooms, and onion. Place the mixture in a 10-inch pie plate that has been sprayed with vegetable oil spray. Top the vegetable mixture with red pepper slices. In a medium bowl, combine egg product, milk, hot pepper sauce, salt, basil, and pepper. Pour the egg product mixture over the vegetable mixture. Sprinkle Parmesan cheese on top. Bake in a 350°F (177°C) oven for 55 minutes.

Variations

Add cooked bacon or ham for a meatier version of this quiche.
Use different types of cheese such as cheddar, mozzarella, or feta for a unique flavor profile.
Experiment with different herbs and spices to customize the taste of the quiche to your liking.

Cooking Tips & Tricks

Be sure to cook the rice before adding it to the quiche mixture to ensure that it is fully cooked and tender.

- Use low-fat Swiss cheese to reduce the overall fat content of the dish without sacrificing flavor.

- Feel free to customize the vegetable mix in this recipe to suit your preferences. You can add or substitute vegetables such as spinach, bell peppers, or zucchini.

- For a vegetarian version of this quiche, simply omit the mushrooms or replace them with another vegetable of your choice.

Serving Suggestions

Serve this Crustless Vegetable Quiche warm with a side salad or fresh fruit for a complete and satisfying meal. It also pairs well with a cup of soup for a cozy and comforting lunch or dinner option.

Cooking Techniques

Be sure to preheat your oven before baking the quiche to ensure even cooking.

- Allow the quiche to cool slightly before slicing and serving to prevent it from falling apart.

Ingredient Substitutions

Use regular eggs instead of egg product if preferred.

- Substitute almond milk or soy milk for skim milk for a dairy-free option.

- Use gluten-free flour to make this recipe suitable for those with gluten sensitivities.

Make Ahead Tips

This Crustless Vegetable Quiche can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat in the oven or microwave before serving.

Presentation Ideas

Garnish the quiche with fresh herbs such as parsley or chives for a pop of color and added flavor. Serve on a decorative platter or individual plates for an elegant presentation.

Pairing Recommendations

This quiche pairs well with a variety of side dishes such as roasted potatoes, steamed vegetables, or a mixed green salad. For a complete meal, serve with a glass of white wine or sparkling water with lemon.

Storage and Reheating Instructions

Store any leftover quiche in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through before serving.

Nutrition Information

Calories per serving

180

Carbohydrates

- Total Carbohydrates: 20g

- Dietary Fiber: 3g

- Sugars: 4g

Fats

- Total Fat: 7g

- Saturated Fat: 3g

- Trans Fat: 0g

Proteins

- Protein: 12g

Vitamins and minerals

Vitamin A: 25% DV

- Vitamin C: 70% DV

- Calcium: 20% DV

- Iron: 10% DV

Alergens

Contains dairy (cheese, milk)

Summary

This Crustless Vegetable Quiche is a nutritious and balanced meal option that is low in carbohydrates and fats while providing a good source of protein and essential vitamins and minerals.

Summary

This Crustless Vegetable Quiche is a versatile and nutritious dish that is perfect for any meal of the day. Packed with vegetables, low-fat cheese, and flavorful seasonings, this quiche is sure to become a favorite in your recipe rotation. Enjoy!

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for the first time. It was a warm summer day, and I was at a quaint little farmers market in the countryside. As I wandered through the stalls filled with fresh produce and homemade goods, something caught my eye – a small stand with a sign that read "Homemade Quiches."

Curious, I made my way over to the stand and struck up a conversation with the elderly woman who was manning it. She introduced herself as Mrs. Thompson and explained that she had been making quiches for as long as she could remember. Intrigued, I asked her if she had any recommendations, and without hesitation, she handed me a slice of her famous Crustless Vegetable Quiche.

As soon as I took my first bite, I knew I had to learn how to make it myself. The mixture of fluffy eggs, colorful vegetables, and gooey cheese was a delight for my taste buds. Mrs. Thompson must have seen the look of admiration on my face because she offered to share her recipe with me.

Over the next few weeks, I visited Mrs. Thompson regularly, watching her prepare the quiche and taking notes on every step. She taught me how to sauté the vegetables just right, how to whisk the eggs until they were light and fluffy, and how to layer everything together to create a perfect harmony of flavors.

After many hours of practice in my own kitchen, I finally mastered the art of making Mrs. Thompson's Crustless Vegetable Quiche. I shared it with my family and friends, who all raved about how delicious it was. From then on, it became a staple in my recipe collection, a dish that I would make time and time again for special occasions and family gatherings.

As the years went by, I continued to experiment with the recipe, adding my own personal touch here and there. I tried different vegetables, herbs, and cheeses, always striving to create the perfect balance of flavors. Each time I made the quiche, it brought back memories of that fateful day at the farmers market and the kind woman who had shared her recipe with me.

Now, as I sit here reminiscing about the journey that led me to discover this wonderful dish, I can't help but feel grateful for all the experiences and people who have influenced my love for cooking. Mrs. Thompson's Crustless Vegetable Quiche will forever hold a special place in my heart, a reminder of the joy that comes from sharing a delicious meal with loved ones.

I hope that one day, my own grandchildren will be inspired by this recipe and carry on the tradition of making it for their own families. Cooking is more than just preparing food – it's a way to connect with others, to create lasting memories, and to pass down a piece of yourself through the dishes you create.

So, as I gather the ingredients to make another batch of Crustless Vegetable Quiche, I say a silent thank you to Mrs. Thompson for sharing her recipe with me all those years ago. Without her, I may have never discovered the joy of cooking and the magic that happens when you combine a little love with a lot of delicious ingredients.