Crustless Veggie Quiche (0 Points)
Ingredients:
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1 cup egg whites (about 8 large egg whites)
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1 cup non-fat plain Greek yogurt
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1/2 cup skim milk (or unsweetened almond milk)
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1 1/2 cups fresh spinach, chopped
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1 cup bell peppers, diced (use any color)
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1 cup mushrooms, chopped
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1/2 cup onions, diced
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1/2 cup zucchini, diced
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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Salt and pepper, to taste
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Fresh herbs like parsley or basil (optional)
Instructions:
Preheat the oven to 375°F (190°C) and spray a pie dish or an 8-inch round baking pan with non-stick cooking spray.
Sauté the vegetables: In a non-stick pan, sauté the onions, bell peppers, zucchini, mushrooms, and spinach over medium heat for about 5-7 minutes, until softened. You can spray the pan lightly with cooking spray or use a little bit of vegetable broth to prevent sticking. Season with salt, pepper, and garlic powder. Set aside to cool slightly.
Make the egg mixture: In a large mixing bowl, whisk together the egg whites, Greek yogurt, and skim milk until smooth. Add onion powder, salt, pepper, and any fresh herbs you like.
Combine the veggies and egg mixture: Add the sautéed vegetables into the egg mixture and stir well to combine.
Pour into the baking dish: Pour the mixture into the prepared baking dish. Use a spatula to evenly distribute the veggies and make sure the mixture is smooth on top.
Bake: Bake the quiche for about 30-35 minutes, or until the center is set and the top is lightly golden. You can test the doneness by inserting a toothpick into the center—if it comes out clean, it’s done!
Cool and serve: Allow the quiche to cool for 5-10 minutes before slicing. It can be served warm or at room temperature.
Tips:
You can add any other non-starchy vegetables to this quiche, such as broccoli, kale, or tomatoes.
For extra flavor, you can top the quiche with a small amount of low-fat cheese (just keep track of the points if you want to count them).
You can add any other non-starchy vegetables to this quiche, such as broccoli, kale, or tomatoes.
For extra flavor, you can top the quiche with a small amount of low-fat cheese (just keep track of the points if you want to count them).