Double-Swiss Quiche

Name: Double-Swiss Quiche
Ingredients: Cooking spray; 1 teaspoon olive oil; 3/4 cup chopped onion (sweet, such as Vidalia, Maui, or Oso Sweet, preferred); 4 cups packed coarsely chopped green or red Swiss chard, thick stems discarded before measuring (about 3 large leaves or 6 to 8 ounces); 3 medium garlic cloves, minced; 4 dry-packed sundried tomato halves, coarsely chopped; 3 3/4-ounce slices (2 1/4 ounces total) low-fat Jarlsberg cheese, cut into 1-inch strips; 3 tablespoons shredded or grated Parmesan cheese; 3 tablespoons all-purpose flour; 1 large egg; 3/4 cup egg substitute; 1 cup fat-free milk; 1/4 cup fat-free half-and-half; 1/8 teaspoon cayenne

14 ingredients

38 steps

Ingredients

Cooking spray
1 teaspoon olive oil
3/4 cup chopped onion (sweet, such as Vidalia, Maui, or Oso Sweet, preferred)
4 cups packed coarsely chopped green or red Swiss chard, thick stems discarded before measuring (about 3 large leaves or 6 to 8 ounces)
3 medium garlic cloves, minced
4 dry-packed sundried tomato halves, coarsely chopped
3 3/4-ounce slices (2 1/4 ounces total) low-fat Jarlsberg cheese, cut into 1-inch strips
3 tablespoons shredded or grated Parmesan cheese
3 tablespoons all-purpose flour
1 large egg
3/4 cup egg substitute
1 cup fat-free milk
1/4 cup fat-free half-and-half
1/8 teaspoon cayenne

Directions

1

Preheat the oven to 350F.
2

Lightly spray a 9-inch deep pie pan with cooking spray.
3

Set aside.
4

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
5

Cook the onion for 3 minutes, or until soft, stirring frequently.
6

Stir in the chard and garlic.
7

Cook for 3 minutes, or until tender, stirring frequently.
8

Stir in the sun-dried tomatoes.
9

Remove from the heat and set aside.
10

In a large bowl, stir together the Swiss and Parmesan cheeses and the flour.
11

In a medium bowl, whisk together the remaining ingredients.
12

Gradually add to the cheese mixture, stirring to combine.
13

Stir in the chard mixture.
14

Pour into the pie pan.
15

Bake for 55 minutes to 1 hour 5 minutes, or until a knife inserted in the center of the quiche comes out clean.
16

Sun-dried tomatoes originated in Italy so people would be able to enjoy tomatoes during the winter.
17

Ripe tomatoes are dried to remove most of their water content, deeply concentrating the flavor.
18

It takes about 20 pounds of fresh tomatoes to yield just 1 pound of sun-dried tomatoes.
19

Like fresh tomatoes, the sun-dried variety is a good source of vitamins.
20

Use kitchen scissors to easily cut the tomatoes into small pieces.
21

(Per serving)
22

Calories: 188
23

Total fat: 5.5g
24

Saturated: 2.5g
25

Trans: 0.0g
26

Polyunsaturated: 0.5g
27

Monounsaturated: 2.0g
28

Cholesterol: 65mg
29

Sodium: 364mg
30

Carbohydrates: 17g
31

Fiber: 2g
32

Sugars: 7g
33

Protein: 18g
34

Calcium: 308mg
35

Potassium: 522mg
36

1/2 starch
37

1 vegetable
38

2 lean meat