Bell Pepper and Feta Crustless Quiche
Quiche might strike you as a little old-fashioned, maybe a ladies luncheon choice rather than a modern nutritious meal. But quiche is one of the prettiest and most convenient methods of getting a large quantity of nutrients on your plate.
Baking the quiche without the crust eliminates calories and fat, and leaves room for a fresh green salad as a crunchy side.
Makes
Serving size
Ingredients
1 teaspoon olive oil, plus more for the pie dish
1 small sweet onion, chopped
1 teaspoon garlic, minced
1 red bell pepper, chopped
1 cup Homemade Rice Milk (or use unsweetened store-bought)
4 eggs
¼ cup all-purpose flour
¼ cup low-sodium feta cheese
2 tablespoons fresh basil leaves, chopped
Black pepper, freshly grounded, to taste
Instructions
- Preheat the oven to 400°F.
- Lightly coat a 9-inch pie plate with olive oil.
- In a medium skillet over medium-high heat, heat 1 teaspoon of olive oil.
- Add the onion and garlic, and sauté until softened, about 3 minutes.
- Stir in the bell pepper, and sauté about 3 minutes.
- Transfer the vegetables to the prepared pie plate.
- In a medium bowl, whisk together the rice milk, eggs, and flour until blended.
- Stir in the feta cheese and basil, and season with black pepper.
- Pour the egg mixture over the vegetables in the pie plate. Bake until the center is set and the edge is golden brown, about 20 minutes.
- Serve hot, warm, or cold.
Cooking Tip
To learn more on how to make your own rice milk, check out the ‘Homemade Rice Milk‘ recipe!
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