Crustless Broccoli and Cheese Quiche

Ingredients

• 1 teaspoon olive oil
• 1/2 cup onion, sliced vertically
• 2 garlic cloves, minced
• 5 cups broccoli florets
• cooking spray
• 1 1/4 cups nonfat milk
• 1 cup shredded reduced-fat cheddar cheese (4 ounces by weight)
• 2 tablespoons chopped fresh parsley
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/8 teaspoon ground nutmeg
• 4 large egg whites, lightly beaten
• 2 large eggs, lightly beaten
• 1 tablespoon grated fresh parmesan cheese

Directions

1. 1

   Preheat oven to 350°.

2. 2

   Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute.

3. 3

   Spread broccoli mixture into a 9-inch pie plate coated with cooking spray.

4. 4

   Combine milk, cheese, parsley, mustard, salt, pepper, nutmeg, eggs whites and eggs in a large bowl. Pour mixture over broccoli mixture; sprinkle with Parmesan.

5. 5

   Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes before slicing.