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Basic Quiche

Basic Quiche
Makes: 6 servings

You can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!

Ingredients

  • 1 (9-inch) pie crust, baked
  • 1 cup vegetables, chopped (broccoli, zucchini, or mushrooms)
  • 1/2 cup cheese, shredded
  • 3 large eggs, beaten
  • 1 cup milk. fat-free
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon garlic powder

Directions

  1. Wash hands with soap and water.
  2. Preheat the oven to 375 °F.
  3. Shred the cheese with a grater. Put it in a small bowl for now.
  4. Chop the vegetables until you have 1 cup of chopped vegetables.
  5. Cook the vegetables until they are cooked, but still crisp.
  6. Put the cooked vegetables and shredded cheese into a pie shell.
  7. Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
  8. Pour the egg mix over the cheese and vegetables
  9. Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
  10. Let the quiche cool for 5 minutes before serving.

Notes

Learn more about:

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 1 slice, 1/6 of recipe (128g)
Nutrients Amount
Total Calories 130
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 113 mg
Sodium 337 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 1 mcg
Calcium 142 mg
Iron 1 mg
Potassium 169 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 130
Total Fat 7 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 113 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 142 mg
Potassium 169 mg
Sodium 337 mg
Copper 0 mg
Iron 1 mg
Magnesium 18 mg
Phosphorus 153 mg
Selenium 12 mg
Zinc 1 mg
Vitamins
Vitamin A 165 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.6 mcg
Vitamin C 1 mg
Vitamin D 1 mcg
Vitamin E 0 mg
Vitamin K 8 mcg
Folate 31 mcg
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 0 mg
Choline 101 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/2 cups
Protein Foods 1/2 ounces
Vegetables 1/4 cups

Write a review

Instead of using the veggies I used frozen chopped spinach and I eliminated the salt.Also in place of the salt I used a tad of parmesan cheese.It was wonderful
10/29/08
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