Ingredients:

• ¼ cup (60 mL) dry bread crumbs
• 2 cups (500 mL) chopped vegetables (see Notes)
• 1 ½ cups (375 mL) diced cooked ham, chicken or turkey
• 1 ½ cup (375 mL) grated Cheddar or Swiss cheese
• 8 eggs
• 2 ½ cups (625 mL) 1% milk
• ½ tsp (2.5 mL) cayenne pepper
• ½ tsp (2.5 mL) salt

Instructions:

• Preheat oven to 350°F (180°C). Spray a 15 x 10-inch (40 x 25 cm) sheet pan with cooking.

• Sprinkle the bread crumbs over the bottom of the pan. Scatter the vegetables, ham, and cheese in the pan.

• Whisk the eggs, milk, cayenne pepper, and salt just until the mixture is blended. Pour over the ingredients in the pan.
• Bake until the egg mixture is just set, about 35 minutes. For a soft custard-like quiche, don’t overbake. Remove from the oven and let stand for 5 minutes.
• Cut into rectangles and serve hot, warm or at room temperature.

Makes 8 servings.

Notes:

• Use a mixture of vegetables that could include onions, green onions, peppers, spinach, kale, Swiss chard, asparagus and/or tomatoes.
• To freeze, cut the quiche into pieces and layer them in an airtight container with wax paper between each slice. Or refrigerate in an airtight container or plastic wrap for up to 4 days. Reheat in the oven or microwave.

Nutrient analysis:

Calories: 259
Carbohydrates: 10 g
Protein: 21 g
Fat: 15 g
Sodium: 778 mg
Fibre: 0g