Light and Luscious Crustless Broccoli Quiche

If you love quiche but don’t want the extra calories from the pastry then this crustless broccoli quiche is for you.    

A layer of breadcrumbs provides a base and gives the dish some crunch without adding the extra calories.  

Perfect as a light lunch, a leisurely brunch or as a filler for lunch boxes.   

This slice freezes well which makes it ideal as a stand-by.   Have serving-size portions wrapped and stored in the freezer, ready to serve when needed.

Preparation Time:  15 minutes
Cooking Time:  40 minutes
Serves 4 – 6
Suitable to freeze

Ingredients

2 tablespoons dried breadcrumbs
1 onion, chopped
4 cups broccoli florets
1 red bell pepper / capsicum, diced
75 g / 2 ½ oz shaved ham
1 cup grated low-fat tasty cheese
4 eggs
1 cup low-fat milk
1 teaspoon Dijon mustard

How to Make

1. To prepare your breadcrumbs, place a slice of grain bread in a food processor and process until crumby. Spread the crumbs out on a baking tray lined with baking paper and bake in a moderate 180°C / 350°F oven for about 5 minutes or until golden brown.

2. Lightly coat a non-stick skillet with non-stick spray and place over a medium-high heat. Add the onion and cook, stirring, for 5 minutes or until soft and transparent.

3. Meanwhile prepare the other ingredients. Cut the broccoli into small florets, de-seed and dice the bell pepper and dice the ham.

4. Spray a 22 cm / 9 inch pie or quiche dish with oil and sprinkle over the breadcrumbs. Arrange the onion, broccoli, capsicum and ham over the base. Grate some low-fat tasty cheddar cheese and sprinkle over the ingredients.

5. In a jug, whisk together the eggs, milk and mustard until well blended. Season with freshly ground pepper. Pour over the vegetable mixture.

6. Bake for 35 – 40 minutes or until the top is golden and a wooden pick inserted in the center comes out clean. Let stand for 10 minutes before cutting into wedges.

Serving

This quiche is great served hot or cold.

Serve with salad.