Crustless Feta and Cheddar Quiche

Prep: 25 minutes     Bake: 40 minutes     Oven: 350°F     Makes: 8 servings

Ingredients:

  • Nonstick olive oil cooking spray
  • 4 beaten eggs
  • 1/2 cup whole wheat pastry flour
  • 4 cloves garlic, minced (2 tsp minced)
  • 1 tbs chopped fresh dillweed, thyme, or mint
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp kosher salt
  • 1 1/2 cups low-fat cottage cheese (12 ounces)
  • 1 10-ounce packages frozen chopped broccoli, cooked and drained
  • 1 cup crumbled feta cheese (4 ounces)
  • 1 cup shredded reduced-fat cheddar cheese (4 ounces)

Directions:

  1. Preheat oven to 350°F. Lightly coat a 9-inch pie plate with cooking spray.
  2. In a medium bowl combine eggs, pastry flour, garlic, dillweed, pepper and kosher salt. Stir in cottage cheese, broccoli, feta, and cheddar. Spoon into the prepared pie plate.
  3. Bake for 40 to 45 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack for 5 to 10 minutes before serving.

For Waves 1, 2, and 3, serve with whole grain toast

Nutrition facts per serving: 188 cal., 10 g total fat (6 g sat. fat), 134 mg chol., 575 mg sodium, 9 g carbo., 2 g fiber, 16 g pro.

Exchanges: 1/2 Vegetable, 1/2 Starch, 2 Lean Meat, 1/2 Fat.

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