Cheesy Broccoli Cauliflower Quiche Recipe

Looking for an easy Cheesy Broccoli Cauliflower Quiche recipe? Learn how to make Cheesy Broccoli Cauliflower Quiche using healthy ingredients.


Submitted by knarahs

Makes 16 servings



Breakfast finger food - Cheese Whiz, Broccoli & Cauliflower in quiche you can eat for breakfast on the go (also lunch) - for less than 70 calories each! NOTE: high in saturated fat and cholesterol. To lower cholesterol, substitute 3/4 Egg Beaters for 3 of the eggs (also reduces calories by about 15 calories each piece).

Recipe Ingredients for Cheesy Broccoli Cauliflower Quiche

6 large eggs
3/4 cup 1% milk
3/4 tsp Italian seasonings
3/4 tsp garlic salt
1/2 tsp onion salt
1/4 tsp crushed red pepper
1/8 tsp dill
1 tbl chives
5 oz fresh broccoli, chopped
5 oz fresh cauliflower, chopped
2 tbl Cheese Whiz
1/4 cup bread crumbs, Italian
1 cup reduced fat cheddar cheese or reduced fat Italian cheese blend, divided

Recipe Directions for Cheesy Broccoli Cauliflower Quiche

  1. Mix eggs, milk, and seasonings in medium bowl, beat until well mixed. Set aside.

  2. Chop fresh broccoli and cauliflower Put in medium bowl and micorwave until tender crisp. Add Cheese Whiz to hot vegetables and stir until well blended.

  3. Add egg mixture, beating lightly until well-blended.

  4. Spray 9 X 9-inch baking pan with non-stick cooking spray. Sprinkle bread crumbs evenly on bottom of pan. Sprinkle 1/2 cup shredded cheese evenly over bread crumbs. Pour egg and vegetables mixture over cheese and gently spread evenly.

  5. Bake for 25 minutes. Remove pan from oven. Sprinkle remaining 1/2 cup cheese evenly on top. Return pan to oven for an additional 5 minutes or until toothpick inserted in center comes out clean.

  6. Cut quiche into 16 triangles: first, cut into 4 squares; then, cut an "X" in each square, making 16 triangles. FOR APPETIZERS, cut each triangle in half again for 32 appetizer-sized triangles.

Categories

Breakfast

Nutrition Facts
Serving Size 58.2g
Amount Per Serving
Calories
68
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
142mg
6%
Potassium
106mg
3%
Total Carbohydrates
3.5g
1%
Dietary Fiber
0.6g
2%
Sugars
1.6g
Protein
5.4g
Vitamin A 6% Vitamin C 20%
Calcium 10% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in calcium
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • Very high in cholesterol
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