A Quiche For Two

A Quiche For Two

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Quiche in baking pan
Image Courtesy of © Alexa Scordato

Preparing a meal for just the two of you can be quick and easy, especially if you keep eggs on hand. Versatile eggs are a high-quality protein food portioned by nature to suit small households. Egg producers have made eggs even more convenient by offering 6- and 8-count packs to retailers. However many eggs you buy, they’ll keep in the refrigerator, with insignificant quality loss, for at least three weeks from the time you bring them home.

With eggs in the fridge, it’s easy to add a welcome change of pace to your menus. Eggs can also help you include more vegetables in your diet, as the new Dietary Guidelines for Americans recommend. Quiche in Pepper Pots is a good example of an entree that combines egg protein with the vitamins, minerals and fiber of veggies.

These novel individual quiches are easy on the cook, too. Simply choose any colorful vegetable blend you like to fill the peppers, pour on an egg-and-milk custard and bake. Got company coming? Then just multiply the recipe to suit the number of servings you need.

For fast, nutritious eating other times, you can use the remaining eggs you have on hand in a variety of ways. Toss slices or wedges of hard-cooked eggs with greens and other veggies for a main-dish salad; poach eggs right in your favorite soup; reheat leftover pasta and veggies and pour on eggs to make a skillet scramble.

Cook Simply for the Two of You

From Food Articles | Main Dishes

Preparing a meal for just the two of you can be quick and easy, especially if you keep eggs on hand.

01:10
00:10
01:00
cal Calories 168kcal
fat Total Fat 6g
Low sat-fat Saturated Fat 2g
High chol Cholesterol 188mg
Low sodium Sodium 123mg
carbs Total Carbohydrate 19g
Serving size 271g Calories from fat 52kcal Fiber 5g Protein 11g Sugar 7g
2 servings

Ingredients

  • 2 medium (about 4 oz. each) green, yellow or sweet red peppers
  • 1/2 cup (about 8 oz.) frozen vegetable blend, thawed
  • 2 eggs
  • 1/4 cup skim or low-fat milk
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning, crushed

Directions

  1. Cut tops off peppers and remove seeds. Sawtooth or scallop pepper edges, if desired.
  2. Stand peppers upright in custard cups or muffin-pan cups.
  3. Spoon 1/4 cup of the vegetables into each pepper.
  4. In small bowl, beat together eggs, milk and seasonings until well blended.
  5. Pour about 1/3 cup of the egg mixture over vegetables in each pepper.
  6. Bake in preheated 325 degree F oven until knife inserted near center comes out clean, about 60 to 70 minutes.
  7. Let stand 5 minutes before serving.

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