Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes |*Servings: 6 servings
Are you looking to leverage your vegetable leftovers?
You can easily incorporate leftover vegetables from dishes like Sheet Pan Tilapia & Veggies into a quiche. You can also add cheese, herbs and spices for added flavour. Instead of pouring the mixture into a pie crust, use whole-wheat tortillas and bake until the quiche is set.
Reducing saturated fat intake has been shown to lower LDL cholesterol, a risk factor for cardiovascular events. Arthritis can increase the risk of cardiovascular events such as heart attacks, strokes and heart failure.
This quiche is a great way to prevent food waste, reduce saturated fat intake and create a delicious meal at the same time!
Nutritional information (per serving*): Calories: 296; Protein (11g); Total Fat (15g); Saturated Fat (5g); Unsaturated Fat (4g); Carbohydrates (28g); Fibre (6g); Sodium (315mg).
Ingredients
- 3 small whole-wheat tortillas
- 1 tablespoon olive oil
- 4 eggs
- ⅓ cup half & half cream
- 6 Kalamata olives, pitted and sliced
- 1 green onion, chopped
- 1 tablespoon minced garlic
- ½ teaspoon turmeric
- 1 teaspoon Italian seasoning
- 2 cups chopped veggies (such as leftover roasted broccoli, mushrooms, zucchini)
- ½ cup cheddar cheese, shredded
- Salt to taste (optional)
- Black pepper to taste
Equipment
- Oven-safe skillet
- Medium mixing bowl
- Whisk
Instructions
Step 1
Arrange oven rack in the lower third of the oven. Preheat oven to 400°F.
Step 2
Grease an oven-safe skillet with olive oil and cover with tortillas.
Step 3
Whisk eggs, half & cream, olives, onion, garlic, turmeric and Italian herbs in a large bowl. Stir in the veggies and ¼ cup cheese. Add salt and pepper to taste.
Step 4
Pour the egg mixture into the "crust" tortillas. Top with remaining ¼ cup cheese.
Step 5
Bake for 18-20 mins. Let cool for 30 minutes before slicing and serving.
Extra tips:
- Store-bought minced garlic in olive oil is a convenient and easy substitute for fresh garlic cloves.
- If adding olives and cheese, skip or reduce salt.
- For a sweeter flavor, use avocado oil instead of olive oil.
- Double up the recipe and freeze the extra portions in containers to warm up when your arthritis is acting up.
About the Author
This recipe was developed by Cristina Montoya, RD (Registered Dietitian), a specialist in anti-inflammatory nutrition and arthritis-friendly eating. Cristina has shared her expertise in Arthritis Talks webinars, helping individuals with arthritis make informed dietary choices for better well-being. Learn more about her work at Arthritis Dietitian.