MiladyB

South Of The Border TLC™ Quiche

Makes 4 servings.

Ingredients
Crust Ingredients
½ cup Kashi® TLC™ Original 7 Grain Crackers, crushed into fine meal (measure after crushing)
¼ cup parmesan cheese
1 large egg white
Filling Ingredients


½ cup fresh, low-sodium salsa
2 teaspoons fresh garlic, minced
1 cup raw or frozen vegetables, such as zucchini, corn, bell peppers, etc.
1 whole egg plus 3 egg whites
¼ cup low-fat milk
1 teaspoon cumin or chili powder
2 tablespoons canned diced green chilies
½ cup low-fat ricotta cheese
½ cup low-fat jack cheese
¼ cup parmesan cheese
Toppings

Diced fresh tomato, chopped fresh cilantro and/or sliced black olives
Directions
Mix crushed Kashi TLC crackers and parmesan cheese. Add egg white and mix with fork until well distributed and ingredients start to hold together. Spray pie pan or quiche pan with nonstick spray and cover entire bottom and sides with crust, press with hands evenly over bottom of pan and up sides of the pan.

Sauté the vegetables in the salsa and garlic for about 2 to 3 minutes or until vegetables are slightly tender and set aside to cool.

Beat egg and egg whites with milk until frothy. Add sautéed vegetables, green chilies and cumin. Fold in ricotta cheese and jack cheese until evenly mixed.

Pour egg/vegetable mixture into the prepared pan and sprinkle the additional amount of parmesan cheese on top.

Bake for about 30 to 40 minutes, or until center is firm to the touch. Let stand 15 minutes before serving. Serve with suggested toppings, if desired.

Nutrition Facts
Serving Size: 1 large slice, Calories 140, Calories from Fat 35, Total Fat 4 g, Saturated Fat 2.5g, Cholesterol 65mg, Sodium 240mg, Total Carbohydrate 8g, Dietary Fiber 2g, Sugars 4g, Protein 18g, Vitamin A 10%, Vitamin C 30%, Calcium 30%, Iron 4%

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote