22
Baked Pastry Shell
(see page 45)
1 tablespoon (15 ml)
oil
1 small onion,
chopped
1medium green bell
pepper, chopped
8 oz. (225 g) sliced
fresh mushrooms
6 eggs
1
⁄3 cup (80 ml) low-fat
milk
1 tablespoon (15 ml)
chopped fresh
parsley
1 teaspoon (5 ml) salt
5 drops hot pepper
sauce
1 cup (4 oz. [115 g])
reduced-fat shredded
Swiss cheese
Follow procedure for Baked Pastry Shell. Cool
10 minutes.
Meanwhile, heat oil in large non-stick 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 (177°C) for
30 to 35 minutes, or until knife inserted in centre
comes out clean. Let stand about 5 minutes
before serving.
Yield: 8 servings.
Per serving (filling and crust): About 264 cal,
12 g pro, 17 g carb, 16 g fat, 172 mg chol,
561 mg sod.
Garden Quiche
