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| | Low Fat Chili Cheese Quiche
1 cup of chopped onions
2 teaspoons of olive oil
2 cloves garlic, minced
1 cup of sliced carrots
1 cup of sliced mushrooms
1 cup of diced tomatoes
1/2 cup of diced scallions
1/2 teaspoon of ground cumin
1/4 teaspoon of ground coriander
1 cup of shredded low fat extra sharp Cheddar cheese
4 eggs
1/2 cup of nonfat sour cream
1 tablespoon of all purpose flour
one 12 ounce can of whole milk green chili peppers
1/4 cup of grated Parmesan cheese
Preheat the oven to 375ºF. Coat a 9" freezer proof pie pan with non stick cooing spray.
In a 10" no stick skillet, combine the onions, oil and garlic. Cook, stirring, over medium high heat for 2 minutes. Add the carrots, mushrooms, tomatoes, scallions, cumin and coriander. Cook, stirring, for 8 to 10 minutes or until the vegetables are very soft.
In a blender or food processor, combine the Cheddar, eggs, sour cream and flour. Process until smooth.
Slit the chili peppers lengthwise and arrange on the bottom and up the sides of the prepared pie plate, overlapping slightly. Spoon the vegetable mixture over the vegetables. Sprinkle with the parmesan.
Bake for 30 minutes or until the quiche is golden brown and firm. Makes 6 servings
Eliminating the crust avoids a lot of fat. Wear plastic gloves when handling the chili peppers |
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