A few years ago when I was trying to lose my “baby fat”, I came across a wonderful book called The Formula-A Personalized 40/30/30 Fat Burning Nutrition Program by Gene & Joyce Daoust. I LOVED this meal plan, in fact I cooked the same meals for everyone in the house. Some of the snacks and meals from this plan are still some of our household favorites. If you’d like a copy you can go to the Fit Moms Fit Kids Store and grab a copy. Below you’ll find the recipe for a crustless veggie quiche that I adapted from the book.
Crustless Veggie Quiche
- 1 1/2 cup nonfat milk
- 2 eggs
- 5 egg whites
- 1/2 tsp salt
- 1/2 tsp cayenne pepper
- 1 tbs olive oil
- 2 cloves garlic
- 1 cup 1-inch pieces of asparagus
- 1/2 cup of chopped broccoli
- 1/2 chopped red bell pepper
- 1/2 chopped red onion
- 1 cup baby spinach
- 1 small or medium zucchini diced
- 3 oz Gruyere cheese shredded (more if you like it really cheesy)
Directions: Preheat oven to 325 degrees F. In a bowl, blend milk, eggs, whites, salt, and cayenne. In a skillet, heat oil and saute onion and garlic. Add asparagus,and zucchini until tender. Add spinach until wilted. Transfer veggie mixture to a 9-inch pie plate. (My pan was glass so I sprayed lightly with cooking spray.)
Sprinkle with grated cheese and pour in egg mixture.
Bake quiche 35-40 minutes or until top is golden brown.
As you see in my final photo the eggs sort of form it’s own “crust”. Everyone (even the kiddos) gave it 2 thumbs up!
Serve with sliced tomatoes and applesauce, or a side salad. Yum!
*To vary this recipe you can add broccoli, tomatoes, mushrooms, carrots, kale, and pretty much any veggie or green you can think of! Cheese variations include Swiss, Parmesan, cheddar, gouda, feta, and any variation or combination you want! For days that you want to add meat, you can add any meat you like. The Formula book uses 1 cup of 1/2 inch squares of extra lean ham. You can certainly add chicken, turkey, or even tofu. It’s hard to go wrong.