Diabetic Cooking

Main Dishes

Veggie quiche

Preparation time: 15 minutes. Baking time: 45–50 minutes.
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Ingredients

  • 1 nine-inch unbaked piecrust
  • 1 package (10 ounces) frozen chopped broccoli, thawed and drained
  • 2 teaspoons dried minced onion
  • 1/4 cup grated carrot
  • 1 can (8 1/2 ounces) corn, drained
  • 1 1/2 cups finely shredded reduced-fat sharp Cheddar cheese
  • 1/2 cup liquid egg substitute
  • 1 cup skim milk
  • 1 tablespoon sodium-free powdered chicken bouillon
  • 1 heaping tablespoon all-purpose flour
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon dry ground mustard

Directions

Preheat oven to 350°F. Place piecrust in a quiche dish or deep-dish pie plate. Layer broccoli, onion, carrot, corn, and cheese in bottom of the crust; set aside. In a bowl, whisk together egg substitute, milk, bouillon, flour, salt, pepper, and ground mustard; pour evenly over vegetables and cheese. Bake uncovered for 45–50 minutes, or until quiche is set in the center; lay foil over if crust begins to get too dark.

Yield: 8 servings. Serving size: 1/8 quiche.

Nutrition Facts Per Serving:
Calories: 210, Carbohydrates: 20 g, Protein: 10 g, Fat: 10 g, Saturated Fat: 4 g, Sodium: 620 mg, Fiber: 2 g

Exchanges per serving: 1 starch, 1 vegetable, 1 medium-fat meat, 1 fat. Carbohydrate choices: 1 1/2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.