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July 23, 2007
South Of The Border TLC™ Quiche
Makes 4 servings.
Ingredients
Crust Ingredients- ½ cup Kashi® TLC™ Original 7 Grain Crackers, crushed into fine meal (measure after crushing)
- ¼ cup organic parmesan cheese
- 1 large free-range egg white
Filling Ingredients
- ½ cup fresh, low-sodium all natural salsa
- 2 teaspoons fresh organic garlic, minced
- 1 cup raw or frozen organic vegetables, such as zucchini, corn, bell peppers, etc.
- 1 free-range whole egg plus 3 egg whites
- ¼ cup low-fat organic milk
- 1 teaspoon cumin or chili powder
- 2 tablespoons canned diced green chilies (preservative-free)
- ½ cup low-fat organic ricotta cheese
- ½ cup low-fat organic jack cheese
- ¼ cup organic parmesan cheese
- Diced fresh organic tomato, chopped fresh cilantro and/or sliced black olives
- Preheat oven to 350 degrees.
- Mix crushed crackers and parmesan cheese. Add egg white and mix with fork until well distributed and ingredients start to hold together. Spray pie pan or quiche pan with nonstick spray and cover entire bottom and sides with crust, press with hands evenly over bottom of pan and up sides of the pan.
- Sauté the vegetables in the salsa and garlic for about 2 to 3 minutes or until vegetables are slightly tender and set aside to cool.
- Beat egg and egg whites with milk until frothy. Add sautéed vegetables, green chilies and cumin. Fold in ricotta cheese and jack cheese until evenly mixed.
- Pour egg/vegetable mixture into the prepared pan and sprinkle the additional amount of parmesan cheese on top.
- Bake for about 30 to 40 minutes, or until center is firm to the touch. Let stand 15 minutes before serving. Serve with suggested toppings, if desired.
Directions
Nutrition Facts
Serving Size: 1 large slice, Calories 140, Calories from Fat 35, Total Fat 4 g, Saturated Fat 2.5g, Cholesterol 65mg, Sodium 240mg, Total Carbohydrate 8g, Dietary Fiber 2g, Sugars 4g, Protein 18g, Vitamin A 10%, Vitamin C 30%, Calcium 30%, Iron 4%
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11 comments
I cannot find the crackers – any suggestions where I can get them – I would love to try this receipt
Will it work with using egg beaters instead of the eggs and egg whites?
Sounds delicious.
What is 1 large slice equal to? Grams?
since it makes 4 servings, i would assume a “large slice” is equal to one-fourth of the quiche
sounds good. will give it a try
I made this for dinner and it was really good! I really like the cracker crust, plenty of flavor. I did add mushrooms and onions as extras
added mushrooms, leeks and topped with nonfat, plain yogurt – yum!
I am so excited to try this!
I made this today using a cake pan. Unless I did something wrong, there isn’t enough crust to go up the sides – it just barely covered the bottom. Didn’t want to make extra crust because that would affect the calories/fat. It still turned out really good and was very tasty. Did anyone else experience this?
Hi there – you may want to use a quiche or a pie pan – they are not as tall and I’ve found that the depth difference can be quite significant.
I can’t wait to try this!! I love quiche and I am sure that this is a much healthier and probably tastier version than what I am used to.
I made this recipe using 3/4 cups of egg beaters for the filling instead of the egg + 3 egg whites & it turned out great!! Definitely one of my favorite recipes and it is really good with a little bit of low fat sour cream on it!!