Egg Bakes & Quiche Dishes

Crustless Tex-Mex Quiche

Cooking spray
1 lime, juice and grated zest
2 tsp (10 mL) brown sugar
1 tsp (5 mL) ground coriander
1 tsp (5 mL) ground cumin
1 tsp (5 mL) chipotle powder
½ tsp (2 mL) garlic powder
¼ tsp (1 mL) salt
2 tbsp (25 mL) olive oil
3 ½ cups (875 mL) butternut squash, peeled and cut into ½ -inch dice
1-19 oz./540 mL can low-sodium black beans, drained and rinsed
2 cups (500 mL) old cheddar, grated
1 ½ cups (375 mL) milk
4 eggs
2 green onions, thinly sliced

Heat the oven to 375° F (190 °C). Spray a deep 10-inch pie plate with cooking spray.

In a large bowl, combine the lime juice, lime zest, brown sugar, coriander, cumin, chipotle powder, garlic powder, salt and oil. Add Squash and toss. Transfer to a cookie sheet and roast until just tender, about 20 minutes. Remove from oven and lower oven temp to 350° F (175°C). Transfer squash to pie plate.

Sprinkle beans over squash; sprinkle cheese over beans. In a large bowl, whisk milk and eggs. Pour over squash, beans and cheese, and top with the onions. Bake until top is browned, about 35-40 minutes.

Makes 8 servings.

 Nutrients per serving:
Calories 306.3
Carbohydrate 24.6 g
Protein 17.2 g
Fat 7.7 g
Sodium 421.5 mg
Fibre 6.2 g