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Baked Pastry Shell
(see “Pie Pastry”)
1 tbs (15 mL) oil
1 small onion,
chopped
1 medium green bell
pepper, chopped
8 oz (250 g) sliced
fresh mushrooms
6 eggs
1
⁄3 cup (75 mL) low-fat
milk
1 tbs (15 mL)
chopped fresh
parsley
1 tsp (15 mL) salt
5 drops hot pepper
sauce
1 cup (4 oz [120 g])
reduced-fat
shredded Swiss
cheese
Follow procedure for Baked Pastry Shell. Cool
10 minutes.
Meanwhile, heat oil in large nonstick skillet over
medium-high heat. Add onion and bell pepper.
Cook about 1 minute, stirring frequently. Add
mushrooms. Cook and stir about 2 minutes, or
until vegetables are tender. Set aside.
Place eggs, milk, parsley, salt, and hot pepper
sauce in mixer bowl. Attach bowl and wire whip
to mixer. Turn to Speed 2 and mix 1 to
2 minutes.
Sprinkle half of cheese in pastry shell. Top with
vegetables. Pour egg mixture over vegetables.
Top with remaining cheese. Bake at 350°F
(180°C) for 30 to 35 minutes, or until knife
inserted in center comes out clean. Let stand
about 5 minutes before serving.
Yield: 8 servings.
Per serving (filling and crust): About 264 cal,
12 g protein, 17 g carb, 16 g fat, 172 mg chol,
561 mg sodium.
Garden Quiche