Post by SkinnyCrockPot on Oct 20, 2011 2:44:17 GMT -5
Broccoli Cheese Quiche
Originally posted by Michelle Kane
Only 100 calories per serving!! Yummo!! Make it before you go to bed and you will have an amazing low fat breakfast Quiche in the morning!!!!sooo good!!!! Enjoy!!
INGREDIENTS:
2 tsp olive oil
1 large sweet onion, chopped
1 package FRESH organic broccoli, chopped ~ 10 oz
1 1/4 cup 1% buttermilk
3 large eggs
1/2 whole wheat flour**
1 teaspoon baking soda
1/2 teaspoon sea salt
1/8 tsp freshly ground pepper
2 tsp of your favorite Hot Sauce, no sugar added
1 c shredded low-fat sharp cheddar cheese
Heart-healthy oil in an oil sprayer*
INSTRUCTIONS:
1. Spray a large 3-4 quart crock pot dish with nonstick spray or line with a crock pot liner and spray with nonstick spray.
2. Heat oil in a large skillet. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Reduce heat and cook, stirring occasionally, until golden and very soft, about 15 minutes. Add broccoli and cooking, stirring occasionally, until all the flavors are blended, about 2-3 minutes.
3. Whisk buttermilk and eggs in a medium bowl. Whisk in flour, baking powder, sea salt, black pepper and hot sauce just until blended. Stir in broccoli mixture and 3/4 c cheddar cheese until combined.
4. Transfer mixture to slow cooker; sprinkle remaining 1/4 cup cheddar cheese over the top. Cover and cook until a toothpick inserted into center comes out clean, 6-8 hours on low. Crock pots do vary on temperatures so be sure to adjust the time according to your crock pot settings.
NOTE: Using the HIGH setting does not work with this recipe as it cooks unevenly (burned on the edges and soggy in the middle)
5. Transfer stoneware to rack and let quiche cool slightly, about 15 minutes. Slice a butter knife around the edges to loosen. Cut into 10 slices. Serve warm.
Makes 10 servings, 2 points each or 8 servings, 3 pts each
Nutritional information per serving
100 Calories, 4 g fat, 1 g saturated Fat, 0 g trans fat, 67 mg cholesterol, 406 mg sodium, 9 g carbohydrates, 1 g fiber, 7 g protein
*Note: Some changes were made to this recipe to fit SCP guidelines.
**This recipe did not state the unit of measure for the flour. We are guessing it was supposed to say 1/2 a tablespoon. But if you find that it's not enough, the next step would be 1/2 cup.
Originally posted by Michelle Kane
Only 100 calories per serving!! Yummo!! Make it before you go to bed and you will have an amazing low fat breakfast Quiche in the morning!!!!sooo good!!!! Enjoy!!
INGREDIENTS:
2 tsp olive oil
1 large sweet onion, chopped
1 package FRESH organic broccoli, chopped ~ 10 oz
1 1/4 cup 1% buttermilk
3 large eggs
1/2 whole wheat flour**
1 teaspoon baking soda
1/2 teaspoon sea salt
1/8 tsp freshly ground pepper
2 tsp of your favorite Hot Sauce, no sugar added
1 c shredded low-fat sharp cheddar cheese
Heart-healthy oil in an oil sprayer*
INSTRUCTIONS:
1. Spray a large 3-4 quart crock pot dish with nonstick spray or line with a crock pot liner and spray with nonstick spray.
2. Heat oil in a large skillet. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Reduce heat and cook, stirring occasionally, until golden and very soft, about 15 minutes. Add broccoli and cooking, stirring occasionally, until all the flavors are blended, about 2-3 minutes.
3. Whisk buttermilk and eggs in a medium bowl. Whisk in flour, baking powder, sea salt, black pepper and hot sauce just until blended. Stir in broccoli mixture and 3/4 c cheddar cheese until combined.
4. Transfer mixture to slow cooker; sprinkle remaining 1/4 cup cheddar cheese over the top. Cover and cook until a toothpick inserted into center comes out clean, 6-8 hours on low. Crock pots do vary on temperatures so be sure to adjust the time according to your crock pot settings.
NOTE: Using the HIGH setting does not work with this recipe as it cooks unevenly (burned on the edges and soggy in the middle)
5. Transfer stoneware to rack and let quiche cool slightly, about 15 minutes. Slice a butter knife around the edges to loosen. Cut into 10 slices. Serve warm.
Makes 10 servings, 2 points each or 8 servings, 3 pts each
Nutritional information per serving
100 Calories, 4 g fat, 1 g saturated Fat, 0 g trans fat, 67 mg cholesterol, 406 mg sodium, 9 g carbohydrates, 1 g fiber, 7 g protein
*Note: Some changes were made to this recipe to fit SCP guidelines.
**This recipe did not state the unit of measure for the flour. We are guessing it was supposed to say 1/2 a tablespoon. But if you find that it's not enough, the next step would be 1/2 cup.