Easy Vegetable Quiche

Portions:
6

Serving Size:
1/6 of pie

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis
  • Vegetarian
  • Lower Protein

Ingredients

  • 1 large zucchini
  • 1 small onion
  • 1 medium bell pepper (red, yellow or orange)
  • 1 tablespoon fresh parsley
  • 1 frozen deep dish pie crust
  • 4 teaspoons olive oil
  • 6 large eggs
  • 3/4 cup unsweetened almond milk
  • 1 tablespoon all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup grated Parmesan cheese

Preparation

  1. Preheat oven to 400° F. Grate the zucchini. Chop the onion, bell pepper and parsley. Bake pie shell as directed on package and allow to cool.
  2. While pie shell bakes, add 3 teaspoons olive oil to a frying pan and heat on medium high. Add onions and cook until soft, stirring occasionally. Add the bell pepper and zucchini. Continue to
  3. cook about 10 minutes, stirring to prevent burning. Remove from burner and let mixture cool.
  4. Beat eggs in a large bowl. Add almond milk, flour, salt and black pepper. Continue to beat until ingredients are incorporated.
  5. Add cooked vegetables and parsley to the egg mixture and stir to combine.
  6. Pour the mixture into the baked pie shell. Sprinkle the Parmesan cheese over the top.
  7. Place the pie shell on a baking sheet to prevent spillage. Bake uncovered for 35 to 40 minutes, until quiche is firm in the center.
  8. Allow to cool and garnish with parsley if desired. Cut into 6 pieces and serve.

Helpful hints

  • To reduce sodium omit the salt or make homemade pie crust with reduced amount of salt.
  • Leftovers can be stored in the refrigerator for 2 to 3 days or wrapped and frozen.
  • If using dried parsley decrease the amount to 1 teaspoon.

Nutrients per serving

Calories 316

Protein 11 g

Carbohydrates 24 g

Fat 20 g

Cholesterol 190 mg

Sodium 403 mg

Potassium 338 mg

Phosphorus 186 mg

Calcium 125 mg

Fiber 2.0 g

Renal and renal diabetic food choices

  • 1 meat
  • 1 starch
  • 1 vegetable, medium potassium
  • 3 fat

Carbohydrate choices

1-1/2

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