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Crustless Quiche Casserole (1 Cal/Gm) Recipe

Looking for an easy Crustless Quiche Casserole (1 Cal/gm) recipe? Learn how to make Crustless Quiche Casserole (1 Cal/gm) using healthy ingredients.


Submitted by srdoc

Makes 1 serving



You could eat off of this for days! I got this out of Cooking Light magazine. It's a crustless quiche made with Egg Beaters and fat free dairy, and it's filled with vegetables that you don't even notice because it tastes so good!~ I always make one at the beginning of the week, then me and my fiance eat off of it until it's gone. Try it! It's a great breakfast, and you can put anything in it! A great way to use up all those veggie odds and ends that get left over after cooking dinner. Serve as a nice, light dinner over greens and tomato slices with a springy Sauvignon Blanc Read more: http://caloriecount.about.com/crustless-quiche-casserole-recipe-r5409#ixzz1F6C10ktd

Recipe Ingredients for Crustless Quiche Casserole (1 Cal/gm)

1 cups Egg Substitute, Liquid
3 large Egg, Whole
6 ounces Cheddar Cheese
6 ounces Mozzarella, Part Skim Milk, Low Moisture Cheese
1 cup Milk, Reduced Fat, Fluid, 2% Milkfat
1 cup Wheat Flour, White, All-purpose, Enriched, Bleached
1 teaspoon Leavening Agents, Baking Powder, Low-sodium
1 teaspoon Salt, Table
16 ounce Cottage Cheese, Lowfat, 2% Milkfat
4 cups Squash, Summer, Zucchini, Includes Skin
1 cup Potato, Flesh And Skin
1 cup Onions
2 Tomatoes, Red, Ripe
1 cup Peppers, Sweet, Red
8 ounces Mushrooms

Recipe Directions for Crustless Quiche Casserole (1 Cal/gm)

  1. Directions

  2. 1.Preheat oven to 400 degrees.

  3. 2.Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup mozzarella cheese, milk, flour, baking powder, salt, and cottage cheese.

  4. 3.Heat a large nonstick skillet over medium-high heat. Coat pan with cooking-spray. Add zucchini and the next 3 ingredients (through mushrooms), and saute for 5 minutes or until tender. Add the zucchini mixture to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with remaining 3/4 cup cheddar and 3/4 cup mozzarella cheese. Arrange tomato slices over cheese. Bake at 400 degrees for 15 minutes. Reduce oven temperature to 350 degrees (do not remove dish from the oven) and bake for 35 minutes or until lightly browned and set.

  5. 4.Yield: 16 servings

Categories

Main Dish

Nutrition Facts
Serving Size 2781.6g
Amount Per Serving
Calories
2913
Calories from Fat
1179
% Daily Value*
Total Fat
131.0g
202%
Saturated Fat
73.0g
365%
Trans Fat
0.0g
Cholesterol
963mg
321%
Sodium
6964mg
290%
Potassium
5965mg
170%
Total Carbohydrates
198.7g
66%
Dietary Fiber
19.2g
77%
Sugars
46.2g
Protein
237.1g
Vitamin A 217% Vitamin C 423%
Calcium 366% Iron 118%
* 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 phosphorus
  • High in riboflavin
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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