Crustless apple & roasted fennel quiche
Prep Time:
10 minutes
Cook Time:
60 minutes
Serving Size:
1/4 quiche (250 g)
Breakfast
Ingredients
- 3 cups (750 mL) diced fresh fennel (use both the white and green stalks)
- 2 tbsp (30 mL) canola oil, divided, plus extra to oil the quiche pan
- 1/4 tsp (1 mL) freshly ground pepper, divided
- 1 medium onion, chopped
- 2 eggs
- 6 egg whites
- 1 cup (250 mL) skim milk
- 1/8 tsp (0.5 mL) pepper
- 1 apple, unpeeled, coarsely grated
- 1/4 cup (65 mL) grated Swiss or Gruyere cheese
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss diced fennel in 1 tbsp (15 mL) of the canola oil and season with â…› tsp (0.5 mL) pepper. Place on a baking sheet and roast for 25 minutes.
- In a saucepan, heat the remaining 1 tbsp (15 mL) of canola oil. Sauté onion for about 5 to 6 minutes. Remove from heat.
- In a large bowl, whisk eggs and egg whites. Add milk and pepper and continue to whisk.
- Add roasted fennel, onions, grated apple, and cheese to eggs and stir to combine. Transfer to an oiled 9-in. (22-cm) round, deep-dish pie pan or quiche pan and bake for 35 to 40 minutes or until set.
Notes
Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 250 | |||
| Fat 12 g | 16 % | ||
| Saturated 2.5 g + Trans 0.1 g | 13 % | ||
| Cholesterol 100 mg | |||
| Sodium 190 mg | 8 % | ||
| Carbohydrate 18 g | 6 % | ||
| Fibre 4 g | 14 % | ||
| Sugars 10 g | |||
| Protein 14 g | |||
