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Recipe: Baby Artichoke and Vidalia Onion Crustless Quiche

For smaller quiches, use a muffin tin and disperse the mixture evenly.

Though a traditional quiche is a savory custard filling in a pastry crust, modern quiches are made with egg mixtures and flavored in a variety of ways.  Here, I omit the crust, which speeds up prep time and cuts the fat.  Since springtime veggies are coming into season, fresh artichokes and Vidalia onion will give your quiche an extra boost of flavor.

 

Baby Artichoke and Vidalia Onion Crustless Quiche

Serves 4

  • Butter (for ramekins)
  • 2 tablespoons lemon juice
  • 1 pound baby artichokes
  • 1 tablespoon olive oil
  • 1 medium Vidalia onion, roughly chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chopped thyme
  • 4 ounces feta cheese, finely crumbled
  • 4 eggs
  • 2 egg whites
  • ½ cup skim milk
  • Salt and pepper to taste

Preheat the oven to 350° and lightly butter 6 8-ounce ramekins.  Prepare the artichokes:  set up a bowl of cold water and lemon juice.  Cut the stems to about ¼” and peel back some of the outer leaves to expose the less fibrous heart.  Halve or quarter the artichokes based on their size or your preference.

In a medium saucepan, bring 3 cups of water to a boil and add the artichokes.  Cook for about 3-4 minutes or until they are barely al dente; remove and drain.  In the same saucepan, heat the oil over medium heat and add the onion, sauté 2-3 minutes or until translucent.  Add the artichokes, garlic and thyme.  Remove from heat and place in a large bowl.  In a small bowl, beat the eggs, egg whites, and milk.  To the large bowl, add the egg mixture, feta cheese, salt and pepper.  Combine and distribute evenly into the ramekins

Bake 35-40 minutes or until a knife inserted in the middle of a quiche comes out clean.

NUTRITION INFORMATION:
198 calories ∣ 87 calories from fat ∣ 10 g fat ∣ 4 g saturated fat ∣ 15 g carbs ∣ 5 g fiber ∣ 15 g protein ∣ Riboflavin ∣ Folate  ∣ Phosphorous

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