Crustless Apple and Roasted Fennel Quiche
Fennel offers a sweet and mellow flavour that complements the apples beautifully in this easy breakfast or brunch dish.
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Servings: 4 servings
Ingredients
- 3 cups diced fresh fennel (use both the white and green parts)
- 2 Tbsp canola oil, divided, plus extra to oil the quiche pan
- 1/4 tsp fresh ground pepper, divided
- 1 medium onion, chopped
- 3 eggs
- 6 egg whites
- 1 cup skim milk
- 1 apple, unpeeled, coarsely grated
- 1/2 cup grated low-fat Swiss cheese
Instructions
- Preheat oven to 400ᵒF (200ᵒC). Line a baking sheet with parchment paper.
- Toss diced fennel in 1 Tbsp (15 mL) of the canola oil and season with pepper. Place on baking sheet and roast for about 25 minutes.
- In saucepan, heat the remaining 1 Tbsp (15 mL) of canola oil. Sauté onion for about 5–6 minutes. Remove from heat.
- In large bowl, whisk eggs and egg whites. Add milk and continue to whisk. Add 1/8 tsp (0.5 mL) pepper.
- Add roasted fennel, onions, grated apple, and cheese to eggs and stir to combine. Transfer to an oiled 9-in. (22-cm) round, deep-dish pie pan or quiche pan and bake for 35–40 minutes or until set.
Nutrition Facts
Crustless Apple and Roasted Fennel Quiche
Serving Size
1 slice
Amount per Serving
Calories
237
% Daily Value*
Fat
11
g
17
%
Saturated Fat
2
g
13
%
Cholesterol
130
mg
43
%
Sodium
214
mg
9
%
Potassium
619
mg
18
%
Carbohydrates
18
g
6
%
Fiber
4
g
17
%
Sugar
13
g
14
%
Protein
17
g
34
%
* Percent Daily Values are based on a 2000 calorie diet.