Crustless quiche is very much like a frittata, yet quiche is usually made with milk, cream, or milk substitute. If you like quiche, but do not want to make the crust, or do not want the additional caloric intake that crusts add, just eliminate the crust. The egg in quiche retains the shape of the dish, so the crust is not necessarily important. Crustless quiche is a creation of preference and variety, and it is delicious, no matter which vegetables are used.
Because crustless quiche is so versatile, a basic quiche recipe can be altered into your own recipe, using ingredients that you prefer. Because “vegetarian” is a blanket term used to cover various sub-divisions, the recipe can be adjusted to use egg, milk, and cheese substitutes. Semi-vegetarians and ovo-lacto-vegetarians may not be concerned about using eggs and milk, while ovo-vegetarians and lacto-vegetarians would need to use soy, tofu, and egg substitutes.
Crustless Broccoli And Cheese Quiche
This is a nutritional, crustless quiche recipe which can be served for breakfast, lunch, dinner, or even a snack. Eggs provide protein, cheese and milk provide calcium, and broccoli provides folate and vitamin C. If you are determined that you do not like broccoli, try this recipe, and you might just change your mind.
2 teaspoons olive oil (sesame oil, or vegetable stock)
½ cup onion (sliced vertically or diced)
1 clove minced garlic
5 cups bite-sized broccoli florets
1 ¼ cups low-fat milk (soy, rice, or nut milk)
1 cup shredded Swiss cheese (4 ounces)
2 tablespoons fresh parsley (chopped)
2-3 teaspoons Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
1/8 teaspoon ground nutmeg
4 large eggs (whites only, and lightly beaten)
2 large eggs (lightly beaten)
1 tablespoon fresh Parmesan cheese (grated)
Preheat oven to 350 degrees.
Heat 2 teaspoons oil in a large skillet, over medium heat.
Add onion and garlic, and saute for 1-2 minutes.
Add broccoli florets to the onion and garlic, sautéing for an additional minute.
Spread broccoli mixture into a (9-inch) pie plate or casserole dish, which has been coated with cooking spray.
Combine milk, Swiss cheese, parsley, mustard, salt, pepper, nutmeg, egg whites, and whole eggs in a large bowl.
Pour this mixture over broccoli floret mixture.
Sprinkle with Parmesan cheese.
Bake uncovered at 350 degrees, for approximately 40 minutes, or until it maintains its shape when moved slightly.
Serves 6, and can be served with toast points, or fruit cups.
Crustless Spinach and Cheese Mini-Quiches
Spinach and cheese mini-quiches can be made and frozen, to serve as appetizers, or to eat as snacks. They taste very good, and are nice to have made in advance, for those times when you just do not have time to prepare them from scratch. They may be reheated, or served cold, and they are very nutritional. As with any quiche recipe, favorite vegetables and cheeses may be substituted, and they are as filling as having breakfast, and very convenient, if time is limited.
1 can (12 ounces) evaporated milk
2 tablespoons flour
1 ½ cup frozen spinach (thawed and drained)
½ teaspoon salt
½ teaspoon chives
¼ teaspoon garlic
1 ½ cups cheddar cheese (shredded)
Preheat oven to 375 degrees.
In a large bowl, combine milk, eggs, and flour.
Add the drained spinach and seasonings, then mix by hand.
Add shredded cheese, mixing all ingredients.
Pour mixture into greased muffin, or mini-muffin tin.
Bake for 15-18 minutes, or until mixture is set.
If there is extra mixture, it can be refrigerated, and used to make a future breakfast. These mini-quiches can be served for lunch with a salad, or fruit. When freezing, be sure to place waxed paper between layers of mini-quiches, so that their appearance is not damaged by pulling them apart. As appetizers, they go with most anything that you serve, and they are bite-sized when made in mini-muffin tins. Because these mini-quiches can be eaten cold, they are great, nutritional snacks. Children even like them, because they are little, and you can make them with almost any ingredient to taste.
Eggs and milk are a great source of protein, and if you are an ovo-vegetarian, soy products can be used instead. Quiche is really very filling, and provides many nutritional voids that fast-food does not have. Crustless quiche is quick and easy to make, it may be prepared ahead of time, and it can be adjusted for individual tastes. Quiche is a good thing to make if you have vegetables that need to be used in your refrigerator. There is really no end to the great combinations of ingredients that can be used for making crustless quiche, depending on taste, and available vegetables.