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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Crustless Tomato-Pepper Quiche
Instead of being baked in a high-fat crust, this unusual quiche incorporates
flour into the filling. As it bakes, the flour settles to the bottom of the pan to
form a crust-like layer.
2 teaspoons olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomato
2 whole eggs
3 egg whites
1 cup low-fat (1%) milk
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
2/3 cup flour
1 cup bottled salsa
Nutritional Information per serving: 169 calories, 5.1g total fat, 1.6g saturated
fat, 2.2g monounsaturated fat, 0.5g polyunsaturated fat, 1.8g dietary fiber, 9g
protein, 22g carbohydrate, 75mg cholesterol, 465mg sodium, WW points = 3.
Good source of vitamin C.
Crustless Tomato-Pepper Quiche
Instead of being baked in a high-fat crust, this unusual quiche incorporates
flour into the filling. As it bakes, the flour settles to the bottom of the pan to
form a crust-like layer.
2 teaspoons olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomato
2 whole eggs
3 egg whites
1 cup low-fat (1%) milk
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
2/3 cup flour
1 cup bottled salsa
- Preheat oven to 350 F. Spray 9-inch quiche pan (without a removable
bottom) or 7- x 11-inch baking pan with no-stick cooking spray. - In a large no-stick skillet, heat oil over low heat. Add red and green bell
peppers and onion, and cook, stirring frequently, until vegetables have
softened, about five minutes. - Stir in tomato and cook until almost all liquid has evaporated, about five
minutes. Transfer vegetables to a large mixing bowl and set aside to
cool to room temperature. - In a large bowl, beat together whole eggs and egg whites. Stir in milk,
Parmesan, salt and black pepper, and mix until well combined. Whisk in
flour. - Transfer vegetables to prepared pan. Pour egg mixture over
vegetables and bake until eggs are just set, about 35 minutes. - Cool quiche 10 minutes before cutting into six wedges. Serve topped
with salsa.
Nutritional Information per serving: 169 calories, 5.1g total fat, 1.6g saturated
fat, 2.2g monounsaturated fat, 0.5g polyunsaturated fat, 1.8g dietary fiber, 9g
protein, 22g carbohydrate, 75mg cholesterol, 465mg sodium, WW points = 3.
Good source of vitamin C.