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Crustless apple & 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 InformationPer 1 slice
Amount % Daily Value
Calories 250
Fat 12 g 4 %
Saturated 2.5 g
+ Trans 0 g
8 %
Cholesterol 150 mg
Sodium 170 mg 3 %
Carbohydrate 20 g 8 %
Fibre 4 g 0 %
Sugars 14 g
Protein 16 g

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