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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

1

Wash hands with soap and water.

2

Preheat the oven to 375 °F.

3

Shred the cheese with a grater. Put it in a small bowl for now.

4

Chop the vegetables until you have 1 cup of chopped vegetables.

5

Cook the vegetables until they are cooked, but still crisp.

6

Put the cooked vegetables and shredded cheese into a pie shell.

7

Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.

8

Pour the egg mix over the cheese and vegetables

9

Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.

10

Let the quiche cool for 5 minutes before serving.

Ingredients

Serving Size: 1 slice, 1/6 of recipe (128g)

NutrientsAmount
Total Calories133
Total Fat7 g
Saturated Fat3 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA15 mg
Cholesterol104 mg
Carbohydrates9 g
Dietary Fiber2 g
Total Sugars3 g
Added Sugars included0 g
Protein8 g
Minerals
Calcium141 mg
Potassium170 mg
Sodium338 mg
Copper60 mcg
Iron1 mg
Magnesium18 mg
Phosphorus160 mg
Selenium11 mcg
Zinc1 mg
Vitamins
Vitamin A155 mcg RAE
Vitamin B60.1 mg
Vitamin B120.5 mg
Vitamin C1 mg
Vitamin D1 mcg
Vitamin E0 mg
Vitamin K8 mcg
Folate26 mcg DFE
Thiamin0.1 mg
Riboflavin0.3 mg
Niacin0 mg
Choline90 mg

Source:

  • Pennsylvania Nutrition Education Network