夕食普通

Basic Quiche

Name: Basic Quiche
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 6
Ingredients: 1 (9-inch) pie crust, baked; 1 cup vegetables, chopped; 1/2 cup cheese, shredded; 3 large eggs, beaten; 1 cup milk. fat-free; 1/2 teaspoon salt; 1/2 teaspoon ground black pepper; 1/2 teaspoon garlic powder

You can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!

1 h 5 min6 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 slice, 1/6 of recipe (128g)

130

カロリー

タンパク質

炭水化物

脂質

食物繊維

糖類

337mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 113 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

(9-inch) pie crust, baked
1
vegetables, chopped
1 cup · broccoli, zucchini, or mushrooms
cheese, shredded
1/2 cup
eggs, beaten
3 large
milk. fat-free
1 cup
salt
1/2 teaspoon
ground black pepper
1/2 teaspoon
garlic powder
1/2 teaspoon

作り方

1
Wash hands with soap and water.
2
Preheat the oven to 375 °F.
3
Shred the cheese with a grater. Put it in a small bowl for now.
4
Chop the vegetables until you have 1 cup of chopped vegetables.
5
Cook the vegetables until they are cooked, but still crisp.
6
Put the cooked vegetables and shredded cheese into a pie shell.
7
Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
8
Pour the egg mix over the cheese and vegetables
9
Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
10
Let the quiche cool for 5 minutes before serving.

出典: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network

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