Crustless Vegetable Quiche

Makes 6-8 servings

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1 tablespoon butter

2 large onions, sliced into half-moons

3 cups baby spinach

2 zucchini, chopped into bite-sized pieces

12 eggs

11/2 cups milk

11/2 cups cheddar cheese, grated

1 teaspoon salt

1/2 teaspoon black pepper

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1. Wash and prep the vegetables. Preheat the oven to 400° F.

2. Melt the butter in a cast-iron skillet over medium heat. Add the onion slices and sprinkle a bit of salt and pepper over them. Cook until they are golden brown and starting to caramelize (about 15 minutes). Then remove from the stove and spread the onions evenly across the bottom of the skillet.

3. Spread the spinach and zucchini over the onions. The pan should look fairly full.

4. Crack the eggs into a bowl and use a fork to lightly beat the eggs with the milk, cheese, salt and pepper, just enough to mix up the yolks and whites.

5. Pour the egg mixture over the vegetables and onions, watching it fill in the free spaces.

6. Bake quiche in the oven for about 50 minutes, or until the surface is lightly browned all across the top. Remove from oven.

7. Let cool for about 10 minutes. Slice in wedges and serve.

- From Good and Cheap: Eat Well on $4 a Day by Leanne Brown

Lesson Note: Eggs don't have to be eaten only at breakfast! This quiche is filling and delicious with plenty of protein and nutrition. Subbing onions for a kind of crust makes it especially easy to make and especially low in calories.

Per serving: 234 calories, 16 grams protein, 7 grams carbohydrates, 4 grams sugar, 16 grams fat, 275 milligrams cholesterol, 561 milligrams sodium, 2 grams dietary fiber. EndText