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Tomato Bell Pepper Quiche

Heart Healthy Tomato Bell Pepper Quiche Recipe

               
Tomato Bell Pepper Quiche
This tasty tomato bell pepper quiche is made with a combination of diced veggies, whole eggs, egg whites and low-fat milk. Enjoy a heart-healthy brunch recipe equipped with cheesy, peppery, decadence that does not disappoint.
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Ingredients
Recipe yields 6 servings
2 tsp olive oil
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomatoes
2 eggs
3 egg whites
1 cup low-fat 1% milk
1/4 cup Parmesan cheese
1/4 tsp black pepper
2/3 cup all-purpose flour
1 cup salsa
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Helpful how to videos
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Directions
Step 1

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

Step 2

In a medium skillet, heat the oil over medium heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, stirring occasionally, about 5 minutes. Set vegetables aside to cool to room temperature.

Step 3

In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.

Step 4

Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.

Time: 45 minutes
Servings: 6
Calories: 165
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1/6 quiche
Per serving:
calories:165
total fat:5g
sat fat:2g
cholesterol:67mg
sodium:396mg
total carb:21g
fibers:3g
proteins:10g

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Heart Healthy Tomato Bell Pepper Quiche Recipe
Ingredients
Recipe yields 6 servings
2 tsp olive oil
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomatoes
2 eggs
3 egg whites
1 cup low-fat 1% milk
1/4 cup Parmesan cheese
1/4 tsp black pepper
2/3 cup all-purpose flour
1 cup salsa
Directions
Step 1

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

Step 2

In a medium skillet, heat the oil over medium heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, stirring occasionally, about 5 minutes. Set vegetables aside to cool to room temperature.

Step 3

In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.

Step 4

Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.

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