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Crustless apple and roasted fennel quiche

Fennel offers a sweet and mellow flavour that complements the apples beautifully in this easy breakfast or brunch dish.

Prep Time:
10 minutes
Cook Time:
60 minutes
Calories:
250
Serving Size:
4

Ingredients

  • 3 cups (750 mL) diced fresh fennel (use both the white and green stalks)
  • 2 tbsp (30 mL) canola oil, divided, plus extra to oil the quiche pan
  • ¼ tsp (1 mL) freshly ground pepper, divided
  • 1 medium onion, chopped
  • 3 eggs
  • 6 egg whites
  • 1 cup (250 mL) skim milk
  • 1 apple, unpeeled, coarsely grated
  • ½ cup (125 mL) grated low-fat Swiss cheese

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Toss diced fennel in 1 tbsp (15 mL) of the canola oil and season with ⅛ tsp (0.5 mL) pepper. Place on a baking sheet and roast for 25 minutes.
  3. In a saucepan, heat the remaining 1 tbsp (15 mL) of canola oil. Sauté onion for about 5 to 6 minutes. Remove from heat.
  4. In a large bowl, whisk eggs and egg whites. Add milk and continue to whisk. Add ⅛ tsp (0.5 mL) pepper.
  5. Add roasted fennel, onions, grated apple, and cheese to eggs and stir to combine. Transfer to an oiled 9-in. (22-cm) round, deep-dish pie pan or quiche pan and bake for 35 to 40 minutes or until set.

Notes

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar.

Nutritional Information

One serving: 1 slice

Calories

250

Total Fat

12 g

Saturated Fat

2.5 g

Cholesterol

150 mg

Sodium

170 mg

Carbohydrates

20 g

Fiber

4 g

Sugar

14 g

Protein

16 g