Crustless Italian Quiche - Clean Eating Magazine

Crustless Italian Quiche

The only thing standing between clean eating and quiche is that flaky, buttery crust, which sometimes weighs down the delicate dish. We've taken it away completely, letting the multicolored vegetables hold court.
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CrustlessItalianQuiche_recipe
  • Duration
  • Cook Time
  • Prep Time
  • 5Servings

Ingredients

  • 2 cups eggplant, chopped (about 1/4-inch cubes)
  • 1 cup zucchini, chopped (about 1/2-inch cubes)
  • 1 cup red bell pepper, chopped (about 1/2-inch cubes)
  • 1 cup yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 tsp extra-virgin olive oil
  • 4 artichoke hearts, chopped (water-packed and drained from jar or thawed from frozen)
  • 1 egg
  • 1 cup egg whites
  • 1 cup skim milk
  • 1/2 tsp ground black pepper
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 cup fresh basil, torn in pieces
  • 3/4 cup part-skim mozzarella cheese, shredded
  • Olive oil cooking spray

Preparation

  1. Preheat oven to 425°F. In a large skillet over medium heat, sauté eggplant, zucchini, bell pepper, onion and garlic in oil for 10 minutes. Then turn off heat and gently fold artichokes into vegetable mixture.
  2. In a medium-size bowl, whisk egg, egg whites, milk, black pepper, thyme and oregano. Add egg mixture, basil and mozzarella to vegetable mixture. Gently stir until eggs and mozzarella are evenly distributed among vegetables.
  3. Mist an 8-inch round or square glass pan with cooking spray. Pour in egg-vegetable mixture. Place in oven and cook for 25 to 30 minutes. Remove from oven and let sit for 10 minutes to set quiche.

Nutrition Information

  • Serving Size: 1/5 of quiche
  • Calories: 190
  • Carbohydrate Content: 22 g
  • Cholesterol Content: 55 mg
  • Fat Content: 5 g
  • Fiber Content: 9 g
  • Protein Content: 15 g
  • Saturated Fat Content: 1.5 g
  • Sodium Content: 280 mg
  • Sugar Content: 11 g