Broccoli and Cheese Crustless Quiche: Bulk Up on Bone Foods [ CALCIUM ]

Broccoli and Cheese Crustless Quiche
Serves six

Enjoy this no-crust savory custard pie with a salad for lunch or dinner. For a variation, substitute 5 cups spinach for the broccoli. Serve with warm whole-grain bread.

2 teaspoons olive oil
1 cup thinly sliced onion
1 clove garlic, minced
5 cups broccoli florets
1 cups 1 percent milk
1 cup shredded reduced-fat Swiss cheese
2 teaspoons Dijon mustard
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 teaspoon ground nutmeg
1 tablespoon grated fresh parmesan cheese
1. Preheat oven to 350 degrees. Spray a 9-inch pie pan with cooking spray.
2. Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic and cook, stirring often, one minute. Add broccoli and cook, stirring often, one minute. Spread mixture in pie pan.

3. Combine milk, cheese, mustard, egg whites, eggs, salt, pepper and nutmeg in large bowl. Pour over broccoli mixture; sprinkle with parmesan cheese.

4. Bake 40 minutes, or until top is golden and knife inserted in center cornes out clean. Let stand five minutes before serving.

Per serving: 14 grams protein, 4 grams saturated fat, 8 grams carbohydrates, 85 milligrams cholesterol, 370 milligrams sodium, 2 grams fiber, 3 grams sugars, 313 milligrams calcium.