Crustless Tomato-Pepper Quiche

Instead of being baked in a high-fat crust, this unusual quiche incorporates flour into the filling. As it bakes, the flour settles to the bottom of the pan to form a crust-like layer. For variety, try salsa variations, (green, mango, etc) in addition to the standard mexican style.

  • 2 teaspoons olive oil
  • 2 medium red bell peppers, diced
  • 1 medium green bell pepper, diced
  • 1 medium onion, minced
  • 1 cup chopped tomato
  • 2 whole eggs
  • 3 egg whites
  • 1 cup low-fat (1%) milk
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2/3 cup flour
  • 1 cup bottled salsa

1. Preheat oven to 350°F. Spray 9-inch quiche pan without a removable bottom) or 7- x 11-inch baking pan with nonstick cooking spray.

2. In a large nonstick skillet, heat oil over low heat. Add red and green bell peppers and onion, and cook, stirring frequently, until vegetables have softened, about five minutes.

3. Stir in tomato and cook until almost all of the liquid has evaporated, about five minutes. Transfer vegetables to a large mixing bowl and set aside to cool to room temperature.

4. In a large bowl, beat together whole eggs and egg whites. Stir in milk, Parmesan, salt and black pepper, and mix until well combined. Whisk in flour.

5. Transfer vegetables to prepared pan. Pour egg mixture over vegetables and bake until eggs are just set, about 35 minutes.

6. Cool quiche 10 minutes before cutting into six wedges. Serve topped with salsa.

Nutritional Information
Per serving: 169 calories, 5.1g total fat, 1.6g saturated fat, 2.2g monounsaturated fat, 0.5g polyunsaturated fat, 1.8g dietary fiber, 9g protein, 22g carbohydrate, 75mg cholesterol, 465mg sodium.
Good source of: vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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