Tasty, low-fat feta veggie quiche

quicheElizabeth Keenan, MS, RD, LDN, clinical dietitian with the Duke Center for Metabolic and Weight Loss Surgery, suggests this tasty, low-fat treat.


3 large eggs
1 cup 2-percent milk
¼ red onion, diced
½ teaspoon garlic, minced
½ cup spinach (or substitute using other vegetables in your fridge)
1 Tablespoon extra virgin olive oil
¼ cup crumbled feta cheese
2 Tablespoons chopped sun-dried tomatoes
2 links cooked turkey or chicken sausage
¾ teaspoon salt
Black pepper to taste
1 pie crust


Step 1. Preheat oven to 350 degrees.
Step 2. Sauté onion, garlic and spinach (or other vegetables) in olive oil just until color turns vibrant.
Step 3. Whisk eggs until frothy, then stir in milk, sautéed vegetables, feta, tomatoes, sausage, salt and pepper.
Step 4. Pour egg mixture into crust.
Step 5. Place in oven and bake for 45 minutes or until the eggs are completely set (a toothpick inserted into the middle will come out clean) and the top is lightly golden brown.
Step 6. Cool for at least 10 minutes before slicing and serving.

Nutrition (six servings)

250 calories
14g fat (5g saturated fat)
890mg sodium

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