Vegetarian

Crustless pan quiche takes 10 minutes to prepare.

Crustless pan quiche takes 20 minutes to cook.

Crustless pan quiche makes 8 servings.

The ingredients for Crustless pan quiche are:

For the veggie mix:
3 medium (approx 2-3/4" long, 2-1/2" dia) bell peppers, fresh, any color you like
5 oz Spinach, fresh
100 gram(s) Peas - fresh or frozen
2 tbsp Extra Virgin Olive Oil
2 tbsp Parsley
1 tbsp dill weed, fresh

For the in-built crust:
20 grams Buckwheat meal
0.5 cup dry Oatmeal (plain)
4-5 large eggs, fresh, whole, raw
1 tsp Baking Powder
150 mL Buttermilk, low-fat
Grated pecorino cheese to taste.

For the bottom of the wok/non-stick skillet:
1 tbsp Butter, unsalted
2 medium whole (2-3/5" dia) Red Ripe Tomatoes

Seasoning:
Pepper, salt, oregano

Utensils:
Blender
Spatula
Whisk
Wok / non-stick skillet with lid

Here is how you make Crustless pan quiche:

Clean, wash, chop all veggies and slice the tomatoes. Season to taste and bake all veggies but the tomatoes and herbs on high in a wok or other broad non-stick pan / skillet until soft. Add the herbs, stir to combine, then remove content from wok, and set aside. In the same wok, melt the butter on medium heat and cover the bottom with tomato slices. Season slices with salt and pepper to taste and sprinkle them with some oregano if you like. In a blender, mix the oatmeal, buckwheat, and baking powder. Pour it in a bowl and whisk it with the eggs and buttermilk. Season to taste. In that bowl, mix in the baked veggies and add as much grated pecorino cheese as you like. Then pour this mix over the tomatoes, rev up the heat to medium high, and cover with a lid. Once the mix starts to cook, reduce heat to low (still covered) and wait about 20 minutes. When the top of your pan quiche is not runny anymore, remove from fire and let rest (still covered) for a few minutes. Turn it upside down in a serving dish, cut in 8 pieces, and enjoy hot or cold as breakfast, lunch, or dinner with a tossed salad. Note: it was delicious cold after a few hours (yep, I had one more piece)... Serving Size: makes 8 elegant or 4 generous quiche piecesNumber of Servings: 8Recipe submitted by SparkPeople user DINAKI.

The nutritional information for Crustless pan quiche is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 175.0

• Total Fat: 10.0 g
• Cholesterol: 112.4 mg
• Sodium: 228.5 mg
• Total Carbs: 15.0 g
• Dietary Fiber: 3.1 g
• Protein: 8.2 g

The dietary needs meet for Crustless pan quiche is Vegetarian