Menu Planning & Recipes

Brocolli & Leek Crustless Quiche

Recipe © Renee Clerkin RD LDN, guest contributor

Servings: 6
Printable version

 

Ingredients:

  • 2 teaspoons olive oil

  • 1 red onion, chopped

  • 1 whole leek, halved and thinly sliced, carefully washed and drained to remove any dirt

  • 2 cloves garlic, minced

  • 4 whole eggs + 2 egg whites

  • ½ cup 1% low fat cottage cheese

  • ½ cup shredded firm goat’s cheese (or any mild shredded cheese)

  • ½ teaspoon each: sea salt and pepper

  • Cooking spray

  • 7- to 9 stems sprouting broccoli, stalks included but leaves removed, chopped (or 2 cups chopped broccoli)

Directions:

  1. Preheat oven to 350° F.

  2. Heat oil in a skillet over medium high heat. Add onions and cook for 2- to 3-minutes, until they start to soften. Add leeks and onions and cook an additional 6-8 minutes, until leeks are soft. Turn off heat and set aside to cool.

  3. Meanwhile, blend eggs and cottage cheese together for 10- to 15-seconds, until pureed. Gently stir shredded cheese, cooled leek mixture, and salt and pepper into egg mixture.

  4. Mist a round baking dish with cooking spray. Spread chopped broccoli evenly over bottom of baking dish and pour egg mixture on top. Bake for 30- to 40-minutes, until center is set and top is lightly browned. Cool for 10 minutes before cutting.

Nutrition: (Serving size: 1/6th recipe)

calories: 149     protein: 12g     total carbohydrate: 7g     total fat: 8.5g

sodium: 342mg     dietary fiber: 1g     saturated fat: 3.7g