Free Diet Dinner Menu #28 - Choose & Lose Diet Plan

Cheesy Quiche

Because eggs contain so much cholesterol (actually the yolk) we recommend the use of egg substitute in this recipe. This is a large quiche which is perfect for a group of four or less. Enjoy 2 slices.

Enjoy the following for about 450 calories:

1 carton of egg substitute

1 cup of shredded mozzarella cheese (60 calories per serving size)

1/2 cup of skim milk

1/2 cup of sauteed chopped onions + 1/4 cup of sauteed sliced mushrooms + 1/4 cup of bell peppers (use any variety of onion, mushroom or pepper)

Salt & Pepper to taste

Combine the above ingredients and pour into an unbaked pie shell*. Bake at 375 degrees in a preheated oven until eggs are not longer runny - about 20 - 30 minutes.

Serve with tomato slices and for dessert, enjoy a small wedge of melon, any variety.

* Pie crust notes. To save a ton of calories, allow the pie shell to completely thaw. Next, roll it out as thinly as possible, using a bit of flour if necessary to prevent sticking. Or, place dough between waxed paper or plastic wrap when rolling. Next, place crust into pie pan and trim off excess dough. Save dough for later use.

This quiche recipe may also be prepared without a crust. Simply spray bottom of pie pan with cooking spray before baking.

Be sure to see our 'beverage' note regarding coffee, tea and other beverages that you may choose to have with your meals, or throughout the day.

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