Crustless Broccoli and Onion Quiche
Serves 4
Time 1 hr
The addition of brown rice flour helps firm this quiche, however, wheat or spelt flour can be substituted. While excellent with Romano cheese, feel free to substitute any favorite grated cheese.
Special Diets:
Ingredients
- 1 tablespoon extra-virgin olive oil, plus extra for baking dish
- 1/2 large onion, diced
- 2 cups broccoli florets, cut into 1-inch pieces
- 4 eggs
- 1 cup low-fat (1%) milk
- 1/3 cup freshly grated Pecorino Romano cheese
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon dried oregano
- 1/4 cup brown rice flour
- paprika
Method
Preheat the oven to 350°F.
Lightly oil a 9-inch square baking dish and set aside.
In a large skillet, heat oil over medium heat.
Add onion and cook, stirring frequently, until softened, about three minutes.
Add broccoli and cook about five minutes or until just tender.
Transfer vegetables to prepared pan.
In a large bowl, beat together eggs, milk, Romano cheese, salt, pepper and oregano.
Whisk in rice flour.
Pour egg mixture evenly over vegetables.
Sprinkle with paprika and bake until set, about 35 minutes.
Cool quiche 10 minutes before serving.
Nutritional Info:
Per serving: 200 calories (90 from fat), 10g total fat, 3g saturated fat, 220mg cholesterol, 440mg sodium, 15g carbohydrates (2g dietary fiber, 1g sugar), 12g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 tablespoon extra-virgin olive oil, plus extra for baking dish
- 1/2 large onion, diced
- 2 cups broccoli florets, cut into 1-inch pieces
- 4 eggs
- 1 cup low-fat (1%) milk
- 1/3 cup freshly grated Pecorino Romano cheese
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon dried oregano
- 1/4 cup brown rice flour
- paprika