RECIPE: Healthy Summer Squash Quiche

swind106August 26, 2012

I love quiche, but I don't like all the fat, calories, and sodium that usually goes with it. Here is a recipe for quiche that is yummy and uses lots of what is in your summer vegetable and herb garden. Enjoy!

Summer Squash Quiche

10 servings

297 calories per serving

12.4 grams fat, 6.6 grams saturated fat, protein 12.5 grams, sodium 191 mg

2 cups brown rice cooled

4 eggs

2 cups cheddar cheese

1 small yellow squash seeded and chopped

1 small zucchini shredded

1 small onion finely chopped

3/4 cup 1% milk

1 cup cream

1 tablespoon Italian seasoning

2 sprigs rosemary

1 large tomato finely sliced

6 basil leaves (or more) finely chopped


Preheat oven to 400 degrees

Lightly grease bottom of 10 inch pie dish

Place brown rice in a mixing bowl and add one egg white (Save yolk). Mix together well and spread evenly on the bottom of the pie dish. Place in oven for 10 minutes. Take out when done and let cool.

Heat oven to 400 degrees.

Steam squash and onion. Drain completely and set aside.

In a large mixing bowl add: 2 cups cheddar cheese. I shred 4 ounces of sharp cheddar and add about one cup of a Mexican cheese blend. Add the 3 whole eggs and the saved egg yolk. Add spices and mix well. Pour cooked veggies into bowl and mix. Pour the milk and cream in and mix. Pour mixture into pie dish and spread evenly over the rice crust. Take sliced tomato and arrange in a pattern on top of mixture.

Place quiche into oven at 400 degrees and cook for 15 minutes.

Turn oven down to 375 degrees and cook for an additional 35-40minutes.

Remove when done and let stand for 10 minutes before slicing. **It is better if it sits overnight in the refrigerator and is reheated the next day.

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