Nutrition Facts

• • Calories: 165
  • Fat: 5g
  • Saturated Fat: 2g
  • Cholesterol: 67mg
  • Sodium: 396mg
  • Carbohydrates: 21g
  • Fiber: 3g
  • Protein: 10g

Ingredients

• • 2 tsp olive oil
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 medium onion, minced
  • 1 cup chopped tomato
  • 2 eggs
  • 3 egg whites
  • 1 cup low-fat (1%) milk
  • 1/4 cup grated Parmesan cheese
  • 1/4 tsp freshly ground black pepper
  • 2/3 cup flour
  • 1 cup salsa

Preparation

• • Preheat oven to 350°F. Lightly coat a 9-inch quiche pan (without removable bottom) or a 7- x 11-inch baking pan with nonstick cooking spray.
  • In a large skillet, heat the oil over low heat. Add the bell peppers and onion; cook, stirring frequently, until the vegetables have softened, about 5 minutes. Stir in the tomato and cook until almost all the liquid has evaporated, about 5 minutes. Set vegetables aside to cool to room temperature.
  • In a bowl, beat together the whole eggs and egg whites. Stir in the milk, Parmesan cheese and black pepper, and mix until well combined. Whisk in the flour. Transfer vegetables to the prepared pan. Pour the egg mixture over the vegetables and bake until the eggs are just set, about 35 minutes.
  • Cool the quiche for 10 minutes. Cut into 6 wedges. Serve topped with salsa.

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