Tomato Cheese Quiche
|Whole wheat pastry flour||1 Cup (16 tbs)|
|Yellow cornmeal||1 Tablespoon|
|Canola oil||3 Tablespoon|
|Part skim ricotta cheese||1 Cup (16 tbs)|
|Low-fat cottage cheese||1⁄2 Cup (8 tbs)|
|Shredded reduced fat cheddar cheese||1⁄3 Cup (5.33 tbs)|
|Eggs/1/2 cup fat-free egg substitute||2|
|Dried oregano||1⁄4 Teaspoon|
|Ground red pepper||1 Pinch|
|Tomato||1 , thinly sliced|
|Grated parmesan cheese||1 Tablespoon|
|Minced parsley||1 Tablespoon|
|Minced basil||1 Teaspoon|
In a 9" pie plate, place the whole wheat flour, cornmeal, oil, and buttermilk.
Toss with a fork until thoroughly combined.
Press the dough in the bottom and up the sides of the plate to form a crust.
Microwave on high for 2 minutes.
Rotate the plate a half turn.
Microwave on high for 2 to 3 minutes, or until the crust appears dry.
In a medium bowl, combine the ricotta, cottage cheese, Cheddar, eggs, flour, oregano, and pepper.
Spread evenly in the crust.
Set the pie plate on a inverted saucer and microwave on medium (50% power) for 12 to 18 minutes, rotating the plate a quarter turn every 3 minutes during this time, until the center is soft-set.
Top with the tomatoes and sprinkle with the Parmesan.
Microwave on medium (50% power) for 2 minutes, or until the tomatoes are heated through.
Sprinkle with the parsley and basil.
Serving size: Complete recipe
Calories 1560 Calories from Fat 808
% Daily Value*
Total Fat 91 g140%
Saturated Fat 27.4 g136.8%
Trans Fat 0.2 g
Cholesterol 543 mg181%
Sodium 1055.5 mg44%
Total Carbohydrates 100 g33.3%
Dietary Fiber 12.9 g51.8%
Sugars 8.5 g
Protein 86 g171.4%
Vitamin A 93.4% Vitamin C 62.5%
Calcium 148.8% Iron 48.4%
*Based on a 2000 Calorie diet