Showing You How To Give Up Sodium Without Giving Up Your Life
Tomato And Basil Quiche
A great meatless quiche. If you want you can look up the pie crust recipe on the web site and make a more traditional quiche, but it's easier to make and we like it fine with no crust at all.
1 T Olive Oil
1 Onion,Sliced
2 c Tomatoes,Sliced
2 T Flour
2 t Basil
3/4 c Egg Substitute,Or 3 Whole Eggs
1/2 c Skim Milk
1/2 t Black Pepper
1 c Swiss Cheese,Shredded
Heat olive oil in a large skillet over medium heat. Sauté onion until soft; remove from skillet. Sprinkle tomato slices with flour and basil, then sauté 1 minute on each side. In a small bowl, whisk together eggs and milk. season with pepper. Spread 1/2 cup shredded cheese in the bottom of pie pan sprayed with non-stick oil spray. Layer onions over cheese, and top with tomatoes. Cover with egg mixture. sprinkle top with remaining 1/2 cup shredded cheese. Bake in preheated 400 degree oven for 10 minutes. Reduce heat to 350 degrees F, and bake for 15 to 20 minutes, or until filling is puffed and golden brown. Serve warm.
Yield: 4 Servings
Sodium Category: ModerateSodium
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1 Vegetable
0 Lean Meat
2 Very Lean Meat
4 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 4 Amount Per Serving |
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| Calories | 249 |
| Calories from Fat | 130 |
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| % Daily Values * | |
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Total Fat 14 gr Saturated Fat 7 gr Polyunsaturated Fat 2 gr Monounsaturated Fat 5 gr Cholesterol 31 mg Sodium 156 mg Potassium 431 mg Carbohydrates 15 gr Dietary Fiber 1.7gr Protein 18 gr |
22% 34% 10% 6% 12% 4% 7% |
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Vitamin A Vitamin C Calcium Iron |
37% 28% 41% 10% |
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* Percent Daily Values are based on a 2000 calorie diet |
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