Crustless Apple and Roasted Fennel Quiche
Ingredients
- 3 cups diced fresh fennel (use both the white and green parts) 750 mL
- 2 Tbsp canola oil, divided, plus extra to oil the quiche pan 30 mL
- 1/4 tsp freshly ground pepper, divided 1 mL
- 1 medium onion, chopped
- 3 eggs
- 6 egg whites
- 1 cup skim milk 250 mL
- 1 apple, unpeeled, coarsely grated
- 1/2 cup grated low-fat Swiss cheese 125 mL
Instructions
- 1. Preheat oven to 400ᵒF (200ᵒC). Line a baking sheet with parchment paper.
- 2. Toss diced fennel in 1 Tbsp (15 mL) of the canola oil and season with pepper. Place on baking sheet and roast for about 25 minutes.
- 3. In saucepan, heat the remaining 1 Tbsp (15 mL) of canola oil. Sauté onion for about 5–6 minutes. Remove from heat.
- 4. In large bowl, whisk eggs and egg whites. Add milk and continue to whisk. Add 1/8 tsp (0.5 mL) pepper.
- 5. Add roasted fennel, onions, grated apple, and cheese to eggs and stir to combine. Transfer to an oiled 9-in. (22-cm) round, deep-dish pie pan or quiche pan and bake for 35–40 minutes or until set.
Yield
4 servings
serving size
1 slice
nutritional analysis
Per serving
| Calories | 250 |
| Total Fat | 12 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 150 mg |
| Carbohydrates | 20 g |
| Fiber | 4 g |
| Sugars | 14 g |
| Protein | 16 g |
| Sodium | 170 mg |
| Potassium | 554 mg |
