Italian Sausage and Zucchini Quiche

quicheIngredients

  • Nonstick cooking spray
  • 4 ounces uncooked turkey Italian sausage links, casings removed
  • 1 cup coarsely shredded zucchini
  • 1/2 cup chopped red sweet pepper (1 small)
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 1 1/2 cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
  • 1/4 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1/3 cup shredded part-skim or reduced-fat mozzarella cheese

Directions

  1. Preheat oven to 325 degrees F. Coat four 8-ounce shallow ramekins or quiche dishes or one 9-inch pie plate with cooking spray. Set aside.
  2. In a medium skillet cook turkey sausage, zucchini, and sweet pepper until turkey is cooked through and sweet pepper is just tender, using a wooden spoon to break up turkey as it cooks. In a medium bowl combine cooked turkey mixture and Parmesan cheese. Divide mixture among the prepared dishes or spoon into the pie plate. In a medium bowl whisk together egg, milk, and black pepper. Divide egg mixture evenly among the ramekins or pour into the pie plate. Sprinkle with mozzarella cheese.
  3. Bake individual servings about 25 minutes or pie plate about 35 minutes or until a knife inserted in center(s) comes out clean. Cool on a wire rack 10 minutes before serving.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 151 cal., 5 g total fat (3 g sat. fat), 25 mg chol., 588 mg sodium, 6 g carb. (1 g fiber, 4 g sugars), 18 g pro.

Recipe courtesy of: Diabetic Living
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