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Zucchini and Onion Quiche

Phase 3        Beginner

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The Everything Post-Weight Loss Cookbook

Zucchini and Onion Quiche


Check off ingredients as you shop!

  • 1 cup long grain rice, cooked
  • 1 cup shredded Swiss cheese (fat free or low fat)
  • 3 egg whites, divided use
  • 1 medium onion, chopped
  • 1 carrot, peeled and grated
  • 1 zucchini, grated
  • 1 cup low-sodium chicken broth
  • 1 teaspoon crumbled basil
  • 1 cup skim milk

Nutritional Info

  • Servings: Makes 9 servings of zucchini onion quiche
  • Serving Size: 1 serving of quiche
  • Calories: 190
  • Carbs: 10 g
  • Fat: 1 g
  • Protein: 7 g
  • Sodium: 75 mg
  • Sugar: 3 g


1. Preheat oven to 425°F. Spray pan with nonstick spray

2. Mix rice, 2 tablespoons of cheese, and 1 egg white in a bowl. Moisten hands
then press mixture into pan in the shape of a pie crust. Place in oven and bake
for 5 minutes.

3. Combine onion, carrot, zucchini, chicken broth, and basil in a sauté pan. Cook
over medium heat until veggies are softened, but still crisp. Remove from heat.

4. Combine cooked ingredients with skim milk, cheese, and remaining egg whites;
pour into prebaked shell. Reduce oven to 350F and bake for 20-25 minutes.

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