Contributed By: morningflower
The Sonoma Diet
The mingling of cheeses in the savory quiche gives it a full, rich flavor you'll want to let linger on your taste buds.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Rice, Pasta & Bread
Egg & Cheese
Vegetables
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Meal Type: Breakfast & Brunch
Ingredients
Nonstick olive oil cooking spray
2 beaten Eggs
1/6 cup Whole wheat pastry flour
2 cloves Garlic, minced (0 teaspoon
Minced)
1/2 tablespoon Chopped fresh dillweed, thyme, or mint
1/8 teaspoon Freshly ground black pepper
1/16 teaspoon Kosher salt
3/4 cups Low-fat cottage cheese (6 ounces)
5-ounce Frozen chopped broccoli, cooked and drained
1/2 cup Crumbled feta cheese (2 ounces)
1/2 cup Shredded cheddar cheese (2 ounces)
Preparation
1. Preheat oven to 350 F. Lightly coat ramekins with cooking spray.
2. In a medium bowl combine eggs, pastry flour, garlic, dillweed, pepper, and kosher salt. Stir in cottage cheese, broccoli, feta, and cheddar. Spoon into the pie prepared plate.
3. Bake for 40 to 45 minutes or until a knife inserted near center comes out clean. Cool on a wire rack for 5 to 10 minutes before serving.
Cook's Notes
For Waves 1, 2, and 3, serve with whole grain toast.
Nutrition Information
Calories: 188
;
Total Fat: 10
;
Saturated Fat: 6
;
Carbohydrates: 9
;
Protein: 16
;
Sodium: 575
;
Fiber: 2