recipes for low carb and fat cheese and vegetable quiche?

im looking for a quiche recipe that doesn’t contain flour or fat cheeses, because im doing the south beach diet i cant eat flour or fat cheeses.
thank you

You do not need a crust at all to make a quiche. I always make it crustless -simply spray your pie dish with cooking spray before you put in your ingredients. It cuts and comes out of the dish wonderfully.
You can add any veggies you like-I like to use about 3 cups of the California mix frozen veggies (broccolli, carrots, cauliflower) and microwave them, chop them up, and add them to your egg mixture. Then I shred about a cup of sharp cheddar cheese (which is pretty low fat) into my eggs and milk. (5 beaten eggs, 1 c milk, salt, pepper) Sometimes I add chopped onions, green peppers, mushrooms, spinach or zuchini squash. Use about 3 cups of cooked veggies-whatever you have on hand. For a little zip, squirt a bit of mustard, or worchestershire sauce, or some parmesan cheese in it. Pour all this into your sprayed pie dish and bake it at 325 for about 40 minutes-till a knife inserted in the center comes out clean. Always yummy!


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