Ingredientes para My Broccoli Quiche
- 1 deep dish ready made pie crust
- 1 tablespoon olive oil
- 2 cups chopped fresh broccoli florets
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 8 ounces sliced mushrooms
- 1 cup shredded low fat cheddar cheese
- 1/4 cup grated Parmesan cheese
- 4 large eggs egg substitute
- 1 cup skim milk
- 1 teaspoon garlic powder
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
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Como fazer My Broccoli Quiche
- Preheat oven to 375°F (190°C). Pre-bake your pie crust in a deep-dish pie plate for 10-12 minutes, until lightly golden.
- While the crust bakes, heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1/2 cup chopped onion, 1/2 cup chopped bell pepper, and 8 ounces sliced mushrooms. Sauté for 5-7 minutes, until softened.
- Add 2 cups chopped broccoli florets to the skillet and sauté for another 3-5 minutes, until slightly tender-crisp.
- Once the pie crust is pre-baked, spread the vegetable mixture evenly in the crust.
- Sprinkle 1 cup shredded cheddar cheese over the vegetables, followed by 1/4 cup grated Parmesan cheese.
- In a medium bowl, whisk together 4 large eggs, 1 cup milk, 1 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- Pour the egg mixture gently over the vegetables and cheese in the pie crust. Do not overfill.
- Bake for 30-35 minutes, or until the quiche is set and the center is no longer jiggly.
- Let the quiche cool for 15-20 minutes before slicing and serving. Leftovers can be easily reheated in the microwave for 1-2 minutes.
Nutrition Information (Approximate per serving)
Sodium
8 g
Sugar
4g
Fat
9g
Carbs
3g
