Vegetable Medley Quiche from Healthy Diabetic Recipes

Vegetable Medley Quiche Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
2 cups frozen diced potatoes with
onions and peppers, thawed
1 can reduced-fat condensed cream of
mushroom soup - (10 3/4 oz), divided
1 package frozen mixed vegetables - (16 oz), thawed, drained
= (such as zucchini, carrots and beans)
1 cup cholesterol-free egg substitute
= (or 4 eggs)
1/2 cup grated Parmesan cheese, divided
1/4 cup fat-free (skim) milk
1/4 tsp dried dill weed
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves
Salt, to taste
Freshly-ground black pepper, to taste

Recipe Instructions:

Preheat oven to 400 degrees.

Spray 9-inch pie plate with nonstick cooking spray; press potatoes onto bottom and side of pan to form crust. Spray potatoes lightly with nonstick cooking spray. Bake 15 minutes.

Combine half of soup, mixed vegetables, egg substitute and half of cheese in small bowl; mix well. Pour egg mixture into potato shell; sprinkle with remaining cheese. Reduce oven to 375 degrees. Bake 35 to 40 minutes or until set.

Combine remaining soup, milk and seasonings in small saucepan; mix well. Simmer over low heat 5 minutes or until heated through. Serve sauce with quiche.

This recipe yields 6 servings.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 129; Calories from Fat 15%; Total Fat 2g; Saturated Fat 2g; Protein 9g; Carbohydrates 19g; Cholesterol 5mg; Sodium 436mg; Dietary Fiber 4g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-14-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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