VAs Healthy Teaching Kitchen Summer Vegetable Crustless Quiche

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Did you know that #VA offers Healthy Teaching Kitchen (HTK) classes that provide simple, quick and tasty recipes to support your health journey. Our HTK's also include disease-specific options, such as carbohydrate-controlled cooking for diabetes, support for heart health, and anti-inflammatory cooking. Check back often to explore more delicious recipes! • Enjoy the flavors of summer with this delightful crustless quiche recipe, perfect for a light and satisfying meal. Packed with fresh summer vegetables, this dish bursts with color and flavor. Combine these veggies with eggs, milk, and a blend of herbs for a savory and nutritious dish. Baked to golden perfection, it's an easy and versatile option for brunch or a quick dinner that everyone will love. • Summer Vegetable Crustless Quiche • Prep: 10 minutes | Cook: 45 minutes | Total: 55 minutes Yield: 6 servings | Serving Size: 1 piece • Ingredients • Nonstick cooking spray • 1 tablespoon olive oil • 1⁄2 medium onion, diced (about 1⁄2 cup) • 1⁄2 medium zucchini, chopped (about 1⁄2 cup) • 2 cups chopped or torn leafy greens (e.g. kale, chard, spinach) • 6 eggs • 3⁄4 cup low-fat (1%) milk • 3 tablespoons all-purpose flour 1⁄2 teaspoon baking powder • 1⁄2 teaspoon paprika • 1⁄4 teaspoon dried thyme • 1⁄4 teaspoon salt • Pinch ground black pepper • 1⁄4 cup crumbled feta • Directions • 1. Preheat oven to 375°F. Grease a pie plate or 8x8-inch baking dish with cooking spray. Set aside. • 2. Heat a medium skillet or sauté pan over medium heat. • 3. Add the oil and heat until shimmering. • 4. Add the onion and cook, stirring often, for 5 minutes. • 5. Add the zucchini and continue cooking for 5 minutes. • 6. Add the greens and continue cooking for 5 minutes. • 7. Transfer the vegetables to the prepared pie plate or baking dish. • 8. In a medium bowl, beat the eggs. Add the milk, flour, baking powder, paprika, thyme, salt, and black pepper. Whisk to combine, then gently stir in feta. • 9. Pour the egg mixture over the vegetables and stir gently. • 10. Bake until the center is set, about 25-30 minutes. • 11. Let cool slightly, then cut into six pieces and serve warm. • Recipe Notes • • Try other vegetables such as peppers, mushrooms, and thinly sliced potatoes. Add a different cheese, if desired. • Nutrition Facts Per Serving: Calories: 145 | Total Fat: 9 g | Saturated Fat: 3 g Sodium: 250 mg | Total Carbohydrate: 8.5 g | Dietary Fiber: 1.5 g | Protein: 8.5 g • For more recipes, please visit https://www.nutrition.va.gov

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