Main DishesDecember 08, 2014
Calories
195
Sodium
487mg
20% DV
Fat
3g
5% DV
Protein
14g
29% DV
Carbs
29g
9% DV
Fiber
7g
30% DV
Southwest Crustless Quiche
298
I grew up eating quiche. In fact, I remember one of my dad's favorite phrases being "real men don't eat quiche" which was usually spoken just before he took his first honkin' bite! My mom had a great crustless quiche recipe that she made fairly often and I actually served that very recipe at my bridesmaids' brunch a few weeks before my wedding. Fast forward a few years and a couple of kids, and I still love to make a big breakfast on Saturday morning that often incl
6
5 large eggs
5 large egg whites
1 t. salt
1/4 t. black pepper
2/3 c. black beans, drained and rinsed
1 roma tomato, chopped
3 oz. reduced fat shredded sharp cheddar cheese (use any cheese you prefer)
2 T. chopped cilantro for garnish
Salsa, for serving (if desired)
5 large egg whites
1 t. salt
1/4 t. black pepper
2/3 c. black beans, drained and rinsed
1 roma tomato, chopped
3 oz. reduced fat shredded sharp cheddar cheese (use any cheese you prefer)
2 T. chopped cilantro for garnish
Salsa, for serving (if desired)
Preheat the oven to 375. Spray a 9 inch pie plate with cooking spray and set aside. Place the eggs and egg whites in a large bowl and whisk until they are well beaten. Add the salt, pepper, black beans,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
195
Sodium
487mg
20% DV
Fat
3g
5% DV
Protein
14g
29% DV
Carbs
29g
9% DV
Fiber
7g
30% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g8%
Polysaturated Fat0.8200000000000001g5%
Monosaturated Fat1g6%
Cholesterol7mg2%
Sodium487mg20%
Potassium795mg22%
Protein14g29%
% DAILY VALUE*
Total Carbohydrate
Fiber7g30%
Sugar1g3%
Vitamin A271IU5%
Vitamin B60.15mg7%
Vitamin C4mg7%
Calcium75mg7%
Iron2mg12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.