I love to work with phyllo, and it makes the best-tasting crust for this healthy quiche filling. Quiche traditionally is high in calories and fat due to the crust, which is usually made with butter or vegetable shortening. This phyllo allows for great texture and flavor without the excess calories. The broccoli called for is steamed before being put in the quiche. Cook the broccoli in a small amount of water or in the microwave for about 2 minutes or until it just turns bright green; then drain.
1.Preheat oven to 350°F. Lightly coat a 9-inch pie pan with cooking spray.
2.In a large skillet lightly coated with cooking spray, add the oil and sauté the onion and garlic for 3 minutes. Add the red pepper and sauté for 3 minutes. Add the steamed broccoli.
3.In a small bowl, combine the eggs, evaporated milk, cheese, salt and pepper. Combine with the vegetable mixture.
4.Place 2 sheets of phyllo overlapping in the pie pan. Lightly coat with cooking spray. Repeat with the remaining 4 sheets and lightly coating every second sheet with spray. Add the filling. Enclose the quiche by folding the phyllo over the filling and bake for 30 to 35 minutes until the phyllo is golden.
2 tsp vegetable oil
1 cup diced onion
1 tsp finely chopped garlic
1 cup diced red bell pepper
1 cup diced steamed broccoli
2/3 cup canned evaporated milk (2%)
3/4 cup shredded aged cheddar cheese
pinch of salt and pepper
6 sheets phyllo pastry
Nutritional Analysis per Serving
Protein 8 g
Fat 6.2 g
Saturated Fat 2.8 g
Carbohydrates 15 g
Cholesterol 50 mg
Sodium 246 mg
Fiber 1.1 g
Prep Time: 20 minutes
Cook Time: 30 minutes
Make Ahead: Prepare the entire filling up to a day in advance, but place in the phyllo and bake just before serving.
Nutrition Watch:Phyllo is lower in fat and calories than traditional high-fat pastries. Per 1 oz, phyllo has 85 calories and 1.7 g of fat, whereas regular pie crust has 146 calories and 9 g of fat.