Savory Broccoli and Swiss Cheese Quiche
This savory crustless quiche highlights the vibrant flavors of fresh broccoli paired with creamy Swiss cheese. A nutritious and satisfying dish, it's perfect for lunch or as a light snack. Made with low-fat ingredients, this quiche is not only delicious but also low in calories, making it a guilt-free indulgence. Ideal for serving to family and friends, it can be enjoyed warm or cold, adding versatility to your meal planning.
N/A
Servings
40
Calories
13
Ingredients
Ingredients
olive oil
2 teaspoons (for sautéing)
onion
1/2 cup (thinly sliced)
garlic
1 clove (minced)
broccoli florets
5 cups (fresh)
1% low-fat milk
1 1/4 cups (liquid)
shredded low-fat Swiss cheese
1 cup (for mixing)
Dijon mustard
2 teaspoons (for flavor)
egg whites
4 large (lightly beaten)
eggs
2 large (lightly beaten)
salt
1/2 teaspoon (for seasoning)
fresh ground black pepper
1/4 teaspoon (for seasoning)
ground nutmeg
1/8 teaspoon (for flavor)
Parmesan cheese
1 tablespoon (freshly grated for topping)
Instructions
1
Preheat the oven to 350°F (175°C). Lightly spray a 9-inch pie pan with cooking spray to prevent sticking.
2
In a large non-stick skillet, heat olive oil over medium-high heat. Add the thinly sliced onion and minced garlic, cooking for about 1.5 minutes until fragrant and softened.
3
Add the broccoli florets to the skillet, stirring frequently for about 1 minute, until they are bright green and tender-crisp. Evenly spread the broccoli mixture in the prepared pie pan.
4
In a separate large bowl, whisk together the 1% low-fat milk, shredded low-fat Swiss cheese, Dijon mustard, lightly beaten egg whites, lightly beaten eggs, salt, pepper, and ground nutmeg until well combined.
5
Carefully pour the milk and egg mixture over the broccoli mixture in the pie pan, ensuring even coverage. Sprinkle the top with freshly grated Parmesan cheese.
6
Bake in the preheated oven for approximately 40 minutes, or until the top is golden brown and a knife inserted into the center comes out clean.
7
Allow the quiche to rest for 5 minutes before cutting into wedges and serving. Enjoy warm or at room temperature!
Nutrition Information
2.7g
Carbs
4g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Broccoli and Swiss Cheese Quiche?
It is a nutritious, crustless quiche featuring fresh broccoli and creamy Swiss cheese, ideal for lunch or a light snack.
Is this quiche recipe crustless?
Yes, this is a crustless quiche recipe, which helps keep the calorie count low.
What are the primary ingredients?
The main ingredients include broccoli florets, low-fat Swiss cheese, egg whites, eggs, and 1% low-fat milk.
How many calories are in this dish?
This recipe contains approximately 40 calories per serving.
Is this recipe suitable for vegetarians?
Yes, this broccoli and cheese quiche is a vegetarian dish.
At what temperature should the oven be preheated?
The oven should be preheated to 350°F (175°C).
How long does the quiche need to bake?
The quiche should be baked for approximately 40 minutes or until the top is golden brown.
Can this quiche be served cold?
Yes, it can be enjoyed warm or at room temperature, making it very versatile.
What kind of cheese is used inside the quiche?
The recipe calls for one cup of shredded low-fat Swiss cheese.
What type of milk is used in the mixture?
The recipe specifies using 1 1/4 cups of 1% low-fat milk.
How do I prepare the pie pan?
Lightly spray a 9-inch pie pan with cooking spray to prevent sticking.
How should the broccoli be cooked before baking?
Sauté the broccoli florets in a skillet with oil, onion, and garlic for about 1 minute until tender-crisp.
How long should I sauté the garlic and onion?
Sauté the thinly sliced onion and minced garlic for about 1.5 minutes until fragrant and softened.
What seasonings are used in this quiche?
The quiche is seasoned with salt, fresh ground black pepper, and ground nutmeg.
How many egg whites does the recipe require?
The recipe requires 4 large egg whites, lightly beaten.
How many whole eggs are included?
The recipe includes 2 large eggs, lightly beaten.
Does this quiche contain mustard?
Yes, 2 teaspoons of Dijon mustard are added to the milk and egg mixture for flavor.
What size pan is recommended?
A 9-inch pie pan is the recommended size for this quiche.
How can I tell if the quiche is fully cooked?
The quiche is done when the top is golden brown and a knife inserted into the center comes out clean.
Does the quiche need to rest after baking?
Yes, allow the quiche to rest for 5 minutes before cutting into wedges.
What is the protein content of this recipe?
Each serving provides 4g of protein.
What is the carbohydrate content?
There are approximately 2.7g of carbohydrates per serving.
Can I use fresh broccoli florets?
Yes, the recipe calls for 5 cups of fresh broccoli florets.
How should the garlic be prepared?
The garlic should be minced before being sautéed.
Is there a topping for the quiche?
Yes, the top is sprinkled with 1 tablespoon of freshly grated Parmesan cheese.
What kind of oil is used for sautéing?
The recipe uses 2 teaspoons of olive oil.
Is this quiche considered healthy?
Yes, it is described as a nutritious dish made with low-fat ingredients and is low in calories.
Can I serve this for lunch?
Yes, it is perfect for lunch or as a light snack.
What is the flavor profile of this dish?
It is a savory dish with vibrant broccoli flavors and creamy Swiss cheese.
How should the onion be prepared?
The 1/2 cup of onion should be thinly sliced before sautéing.