Low Fat Veggie Quiche

[Guest guest]

* Exported from MasterCook II *

 

Veggie Quiche

 

Recipe By : Lean, Luscious and Meatless by Hinman and Snyder

Serving Size : 8 Preparation Time :0:00

Categories : Broccoli Egg Whites

Entrees Low Fat

Mushrooms Quiche

Cheese Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 Cup All-Purpose Flour

1/4 Cup Whole Wheat Flour

1/4 Tsp Baking Powder

1/8 Tsp Salt

2 Tbs Margarine

2 Tsp Margarine

3 Tbs Ice Water

 

1 Cup Broccoli Flowerets

1 Cup Sliced Mushrooms

1/2 Cup Sliced Green Onions

1 Cup Chopped Fresh Tomato

1/4 Tsp Garlic Powder

1/4 Tsp Salt

1/8 Tsp Pepper

1/2 Tsp Dried Rosemary -- crumbled

4 Oz Low Fat Swiss -- shredded

1 1/3 Cups Water

2/3 Cup Nonfat Dry Milk

6 Egg Whites

1 Tsp Sherry

 

Preheat oven to 450 degrees.

Have a 9 inch pie pan ready.

To prepare crust:

In a medium bowl, combine both types of flour, baking powder and salt

and mix well. Add margarine. Mix with a fork or pastry blender until

mixture resembles coarse crumbs.

Add water. Mix with a fork until dry ingredients are moistened. Work

dough into a ball, using your hands. (Add a little more flour if dough is

sticky or a little more water if dough is dry.) Roll dough between 2

sheets of waxed paper into an 11 inch circle. Remove top sheet of waxed

paper and invert crust into prepared pan. Fit crust into pan,

leaving an overhang. Carefully remove remaining waxed paper. Bend edges of

crust under and flute dough with your fingers or a fork. Prick the bottom

and sides of crust with a fork about 25 times.

Bake 8 minutes.

To prepare filling:

Reduce oven temperature to 350 degrees.

Heat a large non-stick skillet over medium-high heat. Add vegetables and

spices. Cook, stirring frequently, until broccoli is tender-crisp, about 5

minutes. Spoon vegetables into prepared crust.

Spread cheese evenly over vegetables.

In a small bowl, combine water, dry milk, egg whites and sherry. Beat

with a fork or wire whisk until blended. Pour over cheese and vegetables.

Bake 45 minutes or until set.

Let stand 5 minutes before serving.

 

 

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NOTES : To further reduce the fat content, use non-fat Swiss.