Weight Watchers FreeStyle Plan One Week Menu Plan

Crustless Vegetable Quiche Points Plus: 3


1 tablespoon olive oil
1 small yellow onion, diced
2 cloves garlic, mined
½ cup diced red bell pepper
½ cup diced green bell pepper
½ cup sliced zucchini
6 broccoli florets
¼ cup diced sun-dried tomatoes
2 large eggs
5 large egg whites
2 tablespoons low-fat milk
1 teaspoon dried oregano
½ teaspoon black pepper
Sea Salt to taste
¼ cup plus 1 tablespoon low-fat parmesan cheese


Preheat oven to 425 degrees.

In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli and sun-dried tomatoes and continue sautéing 2 minutes.

In a medium mixing bowl, whisk together eggs, egg whites, milk, spices and ¼ cup parmesan cheese. Lightly spray a 9” pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.

Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the center comes out clean.

Yields: 6 servings | serving size: 1 slice | Calories: 121 | Total Fat: 7 g | Saturated Fats: 3 g | Trans Fats: 0 g | Previous Points: 3 | Points Plus: 3 | Cholesterol: 83 mg |Sodium: 311 mg | Carbohydrates: 6 g | Dietary fiber: 1 g | Sugars: 3 g | Protein: 9 g

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