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Individual vegetable quiche recipe

Makes 4 servings


  • 1 cup cut up vegetables (bell peppers, mushrooms, zucchini and/or summer squash)
  • 1 Tbsp. chopped green onions
  • 1 Tbsp. canola oil
  • 2 (8 inch) whole wheat flour tortillas, each cut into 8 triangles
  • 2 eggs
  • ½ cup skim milk
  • Dash of pepper
  • 4 Tbsp. grated cheddar cheese (optional)


Preheat oven to 375⁰F. In medium skillet, sauté vegetables in oil over medium heat until tender. Arrange tortilla pieces in each of 4 (6 ounce) custard cups, placing the points of tortilla pieces in center of bottom of each cup pressing slightly so it forms shape of cup. Divide vegetable mixture evenly between the cups. In small bowl stir the eggs, milk and pepper until blended; pour over vegetables. Place on a baking sheet and bake 20-25 minutes until knife inserted in center comes out clean. Top with grated cheese.

Nutritional analysis per serving (including cheese): 180 calories, 9 g fat, 15 g carbohydrate, 2 g fiber, 9 g protein, 235 mg sodium.

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