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Yields:
6 servings
Prep Time:
10 mins
Cook Time:
30 mins
Meal Types:
Snacks
Breakfast
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Broccoli and Cheese Quiche

Tasty quiche that you make the night before and microwave for breakfast.

Ingredients

Directions

  1. Spray 8" x 10" pan with cooking spray.
  2. Layer pan with cooked chopped broccoli, mushrooms (steamed to remove excess), ham, and mozzarella cheese.
  3. Beat eggs with water and then pour in pan.
  4. Bake at 350 °F (175 °C) for 20-25 minutes.
878 members have added this recipe to their cookbook.
 

Average Member Rating

for The South Beach Diet (phase 3):

not yet rated.


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Can I Have These Foods

on The South Beach Diet (phase 3):
Food Group Avg Member Opinion 
Eggs and Egg Substitutes
OK*
Cheese
Unfavorable*
Vegetables and Vegetable Products
Moderation*
Sausages and Luncheon Meat
Not OK*
food groups ordered by calorie contribution to recipe.

Reviews 
AWESOME!!!!! It smelled yummy baking! I can't wait to have it for breakfast! (maria)
06 Jan 08 by member: mamarolo
This sounds absolutly delicious! I can't wait to try it!
15 Jan 08 by member: jen1968
Delicious! I used frozen vegetables, so you have to add about 15 more minutes to the cook time. Luckily fat-free cheese doesn't really brown. What's in that stuff??
21 Jan 08 by member: mrkc37
Not good for fat flush plan.
sounds good, I will try it this weekend......
20 May 09 by member: Lady E
Sounds good for 3 points
15 Mar 10 by member: fitzsweets1
awesome! thanks for sharing.....
05 Oct 10 by member: fatmad
The dish turned out a little soggy, however it was very tasty.
06 Oct 10 by member: Patricia Webb
very good.. i didn't use ham cause im a vegetarian and i used egg whites. it was GREAT!
25 Jul 11 by member: glowstix
The recipe states to fix the night before and them microwave however, in the directions it gives no microwave instructions it states to bake. Next after the mushrooms it says to steam to remove excess....excess what and how long to steam not sure I understand what you were trying to say. Them in the directions it states to add water to eggs yet in the ingredients water is not listed. Sounds like a good recipe but I think you may need to clarify some of the instructions.
07 Oct 11 by member: Sassy_Cat
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Nutrition summary:

There are 130 calories in 1 serving of Broccoli and Cheese Quiche.
Calorie break-down: 53% fat, 11% carbs, 36% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 70
Calories 130
 
% Daily Values*
Total Fat 7.75g 12%
  Saturated Fat 3.253g 16%
  Polyunsaturated Fat 0.794g  
  Monounsaturated Fat 2.648g  
Cholesterol 192mg 64%
Sodium 274mg 11%
Potassium 241mg  
Total Carbohydrate 3.55g 1%
  Dietary Fiber 1.5g 6%
  Sugars 1.29g  
Protein 11.85g  
 
Vitamin A 16% Vitamin C 45%
Calcium 12% Iron 8%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
6%
of RDI*
(130 calories)
6% of RDI
Calorie Breakdown:
 
Carbohydrate (11%)
 
Fat (53%)
 
Protein (36%)
Carbohydrates, 3.55g (11%) Fat, 7.75g (53%) Protein, 11.85g (36%)
* Based on a RDI of 2000 calories


did you know?

122 other members have added this recipe to their cookbook for The South Beach Diet, Phase 3.