VA's Healthy Teaching Kitchen: Summer Vegetable Crustless Quiche скачать в хорошем качестве

VA's Healthy Teaching Kitchen: Summer Vegetable Crustless Quiche

Did you know that #VA offers Healthy Teaching Kitchen (HTK) classes that provide simple, quick and tasty recipes to support your health journey. Our HTK's also include disease-specific options, such as carbohydrate-controlled cooking for diabetes, support for heart health, and anti-inflammatory cooking. Check back often to explore more delicious recipes! Enjoy the flavors of summer with this delightful crustless quiche recipe, perfect for a light and satisfying meal. Packed with fresh summer vegetables, this dish bursts with color and flavor. Combine these veggies with eggs, milk, and a blend of herbs for a savory and nutritious dish. Baked to golden perfection, it's an easy and versatile option for brunch or a quick dinner that everyone will love. Summer Vegetable Crustless Quiche Prep: 10 minutes | Cook: 45 minutes | Total: 55 minutes Yield: 6 servings | Serving Size: 1 piece Ingredients Nonstick cooking spray 1 tablespoon olive oil 1⁄2 medium onion, diced (about 1⁄2 cup) 1⁄2 medium zucchini, chopped (about 1⁄2 cup) 2 cups chopped or torn leafy greens (e.g. kale, chard, spinach) 6 eggs 3⁄4 cup low-fat (1%) milk 3 tablespoons all-purpose flour 1⁄2 teaspoon baking powder 1⁄2 teaspoon paprika 1⁄4 teaspoon dried thyme 1⁄4 teaspoon salt Pinch ground black pepper 1⁄4 cup crumbled feta Directions 1. Preheat oven to 375°F. Grease a pie plate or 8x8-inch baking dish with cooking spray. Set aside. 2. Heat a medium skillet or sauté pan over medium heat. 3. Add the oil and heat until shimmering. 4. Add the onion and cook, stirring often, for 5 minutes. 5. Add the zucchini and continue cooking for 5 minutes. 6. Add the greens and continue cooking for 5 minutes. 7. Transfer the vegetables to the prepared pie plate or baking dish. 8. In a medium bowl, beat the eggs. Add the milk, flour, baking powder, paprika, thyme, salt, and black pepper. Whisk to combine, then gently stir in feta. 9. Pour the egg mixture over the vegetables and stir gently. 10. Bake until the center is set, about 25-30 minutes. 11. Let cool slightly, then cut into six pieces and serve warm. Recipe Notes • Try other vegetables such as peppers, mushrooms, and thinly sliced potatoes. Add a different cheese, if desired. Nutrition Facts Per Serving: Calories: 145 | Total Fat: 9 g | Saturated Fat: 3 g Sodium: 250 mg | Total Carbohydrate: 8.5 g | Dietary Fiber: 1.5 g | Protein: 8.5 g For more recipes, please visit https://www.nutrition.va.gov