November 09 - Vegetable Quiche
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | not significant |
| Glycemic Load | not significant |
| Calories | 159 |
| Protein | 14 grams |
| Animal Protein | 11 grams |
| Vegetable Protein | 3 |
| Carbohydrates | 12 grams |
| Dietary Fiber | 2 grams |
| Net Carbohydrate | 10 grams |
| Fat | 3 grams |
| Saturated Fat | 1 gram |
| Cholesterol | 6 mg |
| Sodium | 173 mg |
| Exchanges | 1 lean meat, 1/2 high-fat meat, 2 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Vegetable Quiche
Prep Time: 20 minutes
Cook Time: 40 minutes
Serves: 1 serving
Serving Size: 1 quiche
Ingredients
- Olive oil cooking spray
- 1/8 onion, chopped
- 1/2 clove garlic, minced
- 1/8 green bell pepperm cored, seeded, and chopped
- 1/8 red bell pepper, cored, seeded, chopped
- 1/2 cup broccoli florets
- 1 TB. shredded low-fat cheddar cheese
- 2 egg whites
- 1 TB. seven-grain flour.
Preheat oven to 350 degrees Fahrenheit. Spray a 1-quart casserole and a large skillet with olive oil spray. Set skillet over medium-high heat, add onions, the garlic, and peppers, and saute, stirring frequently, until tender. In a steamer, steam the broccoli for about 6 minutes or until tender. Mix the sauteed vegetables, broccoli, and 1/2 TB. cheese, and spoon into prepared casserole. In a small bowl, mix together egg whites and flour until thoroughly combined. Pour mixture over vegetables and sprinkle with remaining cheese. Bake for about 40 minutes or until set.
Palate Preview
This vegetable mix of red and green peppers combined with broccoli and garlic makes a unique one-person crustless quiche. Your meal comes out of the oven in 40 minutes. Just enough time to get in some exercise while it cooks.
