
Basic Quiche
You can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!
- 6 Servings
- Less than $3.00
Basic Quiche
You can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!
- 6 Servings
- Less than $3.00
Ingredients
- 1 (9-inch) pie crust, baked
- 1 cup vegetables, chopped
- 1/2 cup cheese, shredded
- 3 large eggs, beaten
- 1 cup milk. fat-free
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
Steps
Wash hands with soap and water.
Preheat the oven to 375 °F.
Shred the cheese with a grater. Put it in a small bowl for now.
Chop the vegetables until you have 1 cup of chopped vegetables.
Cook the vegetables until they are cooked, but still crisp.
Put the cooked vegetables and shredded cheese into a pie shell.
Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
Pour the egg mix over the cheese and vegetables
Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
Let the quiche cool for 5 minutes before serving.
Ingredients
Serving Size: 1 slice, 1/6 of recipe (128g)
Nutrients | Amount |
---|---|
Total Calories | 133 |
Total Fat | 7 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 2 g |
Polyunsaturated Fat | 1 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 0 mg |
Omega 3 - DHA | 15 mg |
Cholesterol | 104 mg |
Carbohydrates | 9 g |
Dietary Fiber | 2 g |
Total Sugars | 3 g |
Added Sugars included | 0 g |
Protein | 8 g |
Minerals | |
Calcium | 141 mg |
Potassium | 170 mg |
Sodium | 338 mg |
Copper | 60 mcg |
Iron | 1 mg |
Magnesium | 18 mg |
Phosphorus | 160 mg |
Selenium | 11 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 155 mcg RAE |
Vitamin B6 | 0.1 mg |
Vitamin B12 | 0.5 mg |
Vitamin C | 1 mg |
Vitamin D | 1 mcg |
Vitamin E | 0 mg |
Vitamin K | 8 mcg |
Folate | 26 mcg DFE |
Thiamin | 0.1 mg |
Riboflavin | 0.3 mg |
Niacin | 0 mg |
Choline | 90 mg |
Source:
- Pennsylvania Nutrition Education Network