Surprise Quick Quiche
The surprise is that this quiche makes its own crust!
Cooking time: n/a
Ingredients
Variations:
- Substitute shredded Swiss cheese and add a diced tomato and a diced cooked potato.
- To make a meatless version, leave out the bacon bits and add 1 cup (250 mL) cooked chopped broccoli and/or 1 cup (250 mL) cooked sliced mushrooms.
- Preheat oven to 400◦ F (200◦ C)
- 9-inch (23 cm) pie plate, sprayed with vegetable spray
- 3 large eggs
- 1 ½ cups 1% milk 375 mL
- ¼ cup whole wheat flour 50 mL
- 2 tbsp cornmeal 25 mL
- 3 green onions, chopped
- 1 ¼ cup shredded lower-fat Cheddar cheese 300 mL
- 3 tbsp cooked bacon bits 45 mL
Dietitian’s Message: If you include the vegetables in the variation, this dish contains four healthy food groups. (Or serve with a side salad.) It’s simply amazing how the flour and cornmeal in the mixture end up making the bottom crust of this delicious and quick meal.
Instructions
- In a blender or food processor, combine eggs, milk, flour and cornmeal. Blend for 30 seconds, until well blended.
- In the prepared pie plate, gently toss green onions, shredded cheese and bacon bits. Pour the milk mixture over the cheese mixture.
- Bake in preheated oven for 20 to 22 minutes, or until a knife inserted in the center comes out clean.
Notes
Canada’s Choice per Serving: 1 Carbohydrate, 2 ½ Meat & Alternatives
Nutritional Information
Per Serving
Calories | 254 |
Total Fat | 12 g |
Saturated Fat | 6 g |
Cholesterol | 184 mg |
Sodium | 297 mg |
Carbohydrates | 15 g |
Fiber | 1 g |
Protein | 20 g |
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