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Southwestern Broccoli Quiche Recipe

Southwestern Broccoli Quiche Recipe

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Ingredients:

Serving

1 (11.5-oz) can refrigerated corn bread twist dough (such as pillsbury)
cooking spray
1 tsp vegetable oil
1/2 cup chopped onion
2 garlic cloves, minced
1 jalapeno pepper, seeded and chopped
1/2 cup frozen whole-kernel corn
1/2 cup chopped red bell pepper
1/2 tsp dried oregano
1/2 tsp ground cumin
1/8 tsp ground red pepper
1 (10-oz) package frozen chopped broccoli, thawed, drained, and squeezed dry
1 cup evaporated fat-free milk
3 large egg whites
1 large egg
1/2 tsp salt
3/4 cup (3 oz) reduced-fat sharp cheddar cheese

Directions:

Preheat oven to 350°.
Unroll dough; unfold layers (do not separate into strips). Place layers lengthwise, end to end, into an 11 x 7-inch baking dish coated with cooking spray. Pinch ends in the middle to seal; press dough up sides of dish. Set aside.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and jalapeño; sauté 3 minutes or until soft. Add corn and the next 5 ingredients (corn through broccoli); sauté for 5 minutes or until vegetables are soft and liquid evaporates. Remove from heat, and cool 5 minutes.
Combine milk, egg whites, egg, and salt; stir well with a whisk. Sprinkle cheese over dough. Spoon broccoli mixture evenly into pan. Pour milk mixture over broccoli mixture. Place dish on a baking sheet. Bake at 350° for 45 minutes; cover and bake for an additional 10 minutes or until set. Let stand 10 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	95.23 Kcal (399 kJ)
Calories from fat	20.6 Kcal
		% Daily Value*
Total Fat	2.29g	4%
Cholesterol	32.81mg	11%
Sodium	292.91mg	12%
Potassium	133.61mg	3%
Total Carbs	10.96g	4%
Sugars	6.53g	26%
Dietary Fiber	1.1g	4%
Protein	6.95g	14%
Vitamin C	23.1mg	39%
Vitamin A	0.4mg	14%
Iron	7.1mg	39%
Calcium	134.7mg	13%

Amount Per 100 g
Calories	77.9 Kcal (326 kJ)
Calories from fat	16.85 Kcal
		% Daily Value*
Total Fat	1.87g	4%
Cholesterol	26.84mg	11%
Sodium	239.6mg	12%
Potassium	109.29mg	3%
Total Carbs	8.97g	4%
Sugars	5.35g	26%
Dietary Fiber	0.9g	4%
Protein	5.69g	14%
Vitamin C	18.9mg	39%
Vitamin A	0.4mg	14%
Iron	5.8mg	39%
Calcium	110.2mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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