Swiss chard and a Swiss-like (Jarlsberg) cheese combine to make a yummy crustless quiche. While it bakes, toss a salad to complete the meal.
Recipe information
Yield
Serves 4; 1 wedge per serving
Ingredients
Preparation
Step 1
Preheat the oven to 350°F. Lightly spray a 9-inch deep pie pan with cooking spray. Set aside.
Step 2
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
Step 3
Stir in the chard and garlic. Cook for 3 minutes, or until tender, stirring frequently. Stir in the sun-dried tomatoes. Remove from the heat and set aside.
Step 4
In a large bowl, stir together the Swiss and Parmesan cheeses and the flour.
Step 5
In a medium bowl, whisk together the remaining ingredients. Gradually add to the cheese mixture, stirring to combine. Stir in the chard mixture. Pour into the pie pan.
Step 6
Bake for 55 minutes to 1 hour 5 minutes, or until a knife inserted in the center of the quiche comes out clean.
Cook’s Tip on Sun-Dried Tomatoes
Step 7
Sun-dried tomatoes originated in Italy so people would be able to enjoy tomatoes during the winter. Ripe tomatoes are dried to remove most of their water content, deeply concentrating the flavor. It takes about 20 pounds of fresh tomatoes to yield just 1 pound of sun-dried tomatoes. Like fresh tomatoes, the sun-dried variety is a good source of vitamins. Use kitchen scissors to easily cut the tomatoes into small pieces.
Nutrition information
Step 8
(Per serving)
Step 9
Calories: 188
Step 10
Total fat: 5.5g
Step 11
Saturated: 2.5g
Step 12
Trans: 0.0g
Step 13
Polyunsaturated: 0.5g
Step 14
Monounsaturated: 2.0g
Step 15
Cholesterol: 65mg
Step 16
Sodium: 364mg
Step 17
Carbohydrates: 17g
Step 18
Fiber: 2g
Step 19
Sugars: 7g
Step 20
Protein: 18g
Step 21
Calcium: 308mg
Step 22
Potassium: 522mg
Dietary Exchanges
Step 23
1/2 starch
Step 24
1 vegetable
Step 25
2 lean meat
