These healthy recipes are great for anyone working to maintain a healthy lifestyle!
Ingredients:
2 tsp olive oil
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 cup chopped tomato
2 eggs
3 egg whites
1 cup low-fat (1%) milk
¼ cup grated Parmesan cheese
¼ tsp black pepper
2-3 cup flour
1 cup salsa
Preparation:
Preheat oven to 350 degrees.
Lightly coat a 9-inch quiche pan (without removable bottom) or a 7x11-inch baking pan with nonstick cooking spray.
In a medium skillet, heat the oil over medium heat. Add the bell peppers and onions. Cook, stirring frequently until the vegetable have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, stirring occasionally, about 5 minutes. Set vegetables aside to cool to room temperature.
In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs and just set, about 35 minutes.
Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.
Nutrition facts:
Serving size: 1/6 of quiche
Calories: 165
Fat: 5 g
Saturated fat: 2 g
Cholesterol: 67 mg
Sodium: 396 mg
Carbs: 21 g
Fiber: 3 g
Protein: 10 g