Simplified No-Crust Quiche

Simplified No-Crust Quiche

Quiche with roasted peppers and sun-dried tomatoes, with no crust to make it easier and quicker to do... but no less tasty!

4 servings
Preparation 15 min
Cooking 40 min

180 calories per serving 
Cooking dish: 21 cm diameter


Ingredients

4 eggs size large    
2/3 cup cottage cheese, 1%   160 g
2/3 cup Cheddar cheese, grated   50 g
5 sun-dried tomatoes (oil packed), finely chopped   2 1/2 tbsp
1 serving(s) Oven-Roasted Peppers (Recipe)    
  margarine non-hydrogenated , to grease the pie-dish    
1 pinch salt [optional]   0.1 g

Before you start

Peppers must be roasted in advance.

Method

  1. Preheat the oven to 175°C/350°F. Grease a pie-dish.
  2. Drain the sun-dried tomatoes and chop them finely. Peel, clean and pat dry the roasted peppers, then cut them into strips of about 1 cm.
  3. In a bowl, beat the eggs with the cottage cheese using a fork. Add a little salt. Mix in the grated cheese, peppers, and tomatoes.
  4. Pour into the prepared pie-dish and bake in the middle of the oven 35-40 min until firm. Check with a tooth-pick or knife if it is cooked through. If it comes out clean, the quiche is ready.
  5. Let rest a few minutes before cutting.

Nutrition Facts Table

Nutrition Facts

per 1 serving (150g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

11 g

17 %

Saturated 4.5 g
+ Trans 0 g

24 %

Cholesterol

210 mg

Sodium

320 mg

13 %

Carbohydrate

5 g

2 %

Fibre

1 g

4 %

Sugars

3 g

Protein

15 g

Vitamin A

35 %

Vitamin C

120 %

Calcium

15 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Iron, Magnesium, Potassium, Vitamin B1, Vitamin B6, Vitamin D, Zinc
Good source of :
Folacin, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin E
Excellent source of :
Selenium, Vitamin A, Vitamin B12, Vitamin C

More info


This recipe is in the following categories: Cheese | Eggs | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Vegetarian | Bake


Oven-Roasted Peppers

Oven-Roasted Peppers

Peppers may be either roasted or grilled, the choice being a matter of personal preference : roasting is longer, but yields peppers that are more fully cooked hence easier to digest and to purée than if they are grilled. Grilling is quicker and yields firmer peppers.

1 serving
Preparation 5 min
Cooking 30 min

Standing 45 min

70 calories per serving 


Ingredients

1 yellow or red sweet peppers   200 g
1 tsp extra virgin olive oil   5 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Only red and yellow peppers are used in this recipe. They are harvested from the same plant as the green ones but are plumper and sweeter after changing colour since they are picked when fully ripe.

Method

  1. Preheat the oven to 215°C/425°F.
  2. Clean the peppers with a wet towel, pat dry, and place into an ovensafe dish or a roasting pan. Cook in the middle of the oven about 30 min, or until peppers are soft and browned in spots. Turn them a couple times during cooking.
  3. Remove from oven, cover or wrap in a paper bag, and let cool down about 15-20 min (the moisture kept in the bag or under the cover will help the peeling). Remove the stem. Peel and cut each pepper lengthwise into 3-4 strips and remove seeds. Drain in a colander for about 30 min.
  4. Add salt and pepper to taste only when ready to use. Drizzle with extra virgin olive oil. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

70

Fat

3.5 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

5 mg

0 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

7 g

Protein

1 g

Vitamin A

90 %

Vitamin C

450 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low :
Saturated Fat
Source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin K
Good source of :
Vitamin B6
Excellent source of :
Vitamin A, Vitamin C, Vitamin E
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Bake

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