This quiche is a quick, easy and tasty dish you can make for any meal of the day. It is grain free, hence crustless. You have the option of making it vegetarian and dairy free as well. You will also need a fry pan that is oven proof. I have preference to sheep and goat cheese as they are higher in nutrients and highly digestible options. Sheep is known to be higher in omega 3, protein and calcium and is sweeter than cow. Goat products are also known to be high in calcium and magnesium. Both have an impressive nutrient breakdown compared to other options.
Crustless Veggie Medley Frittata
Prep Time: 15 minutes Cook Time: 15 minutes
Bake Time: 2-3 minutes at 400F Special Instructions: As this quiche is done straight from pan to oven, use a stainless steel fry pan with stainless steel handle or oven proof handle. Ingredients:
2 tbsp of olive oil (extra virgin), coconut oil or ghee
1/2 cup of diced sweet onion or red
1/4 cup of chopped shitake mushroom
3/4 cup of chopped broccoli florets, stems included
1/2 cup of chopped zucchini
1/2 cup of chopped asparagus
1/2 cup of diced red pepper
Handful of baby chard or kale, roughly chopped
Handful of baby spinach, roughly chopped
1 tsp of dried basil or 3 tsp of fresh basil
2 tsp parsley
6 large eggs*( separate yolks and whites, optional step)
Optional:
1/4 cup of sheep/goat feta
1/2 cup of grated mozzarella cheese (goat/sheep perference)
3 tbsp of grated Pecorino (sheep) cheese (or parmesan)
Salt and pepper to taste (if you opt out of the feta, add 1/4 tsp of salt)
1/2 cup of a protein choice of diced turkey or bacon slices
Preparation:
On medium high heat, heat the fry pan and add olive oil. Add the diced sweet onion and sauté onion till translucent. Add chopped shitake mushroom and sauté another 2 minutes. Add remaining vegetables with the exception of the chard, kale and/or spinach. Saute another 3-5 minutes. Add basil, stir in. Add the handful of chard or kale and/or spinach on top and allow them to sit for 1-2 minutes and steam. Turn off heat and set pan aside. Mix the chard/kale and spinach into the vegetables.
While the veggies are cooling, in a separate bowl, lightly beat 6 eggs. Add the feta and mozzarella salt and pepper and stir into the beaten eggs.
*Optional Step: For a lighter, fluffier quiche, you can whip the egg whites separately from the yolks.
Fluffy Option:
beat the egg whites till light and fluffy.
beat the egg yolks
add the cheeses and spices to the egg yolks
fold the egg whites into the yolk mixture gently
add the egg mixture into the veggie mix and gently mix in so all the vegetables are more or less covered.
add the pecorino cheese (or parmesan). If you like a cheesy top, feel free to grate extra cheese and add on top.
place pan back on burner, medium heat. Cook without stirring, for 2-3 minutes allowing the edges of the egg mixture to get golden-brown. Check with a spatula by going along the edge of the pan to check for doneness.
when the edges are golden brown, with a oven mitt, transfer pan to the oven for 2-3 minutes. The quiche should rise and be a golden brown when done.
Check for doneness by inserting a toothpick in center. There should be no liquid residue on the toothpick.Take out of oven, let cool slightly,cut and serve! Meal /Preparation Tips: If after sauteeing the vegetables the pan looks dry, add an additional tsp of oil to ensure the quiche does not stick to bottom.
Serve with salad, sourdough, fruit Leftovers can be stored in the fridge for 3 days.