Low-Carb Cauliflower-Bell Pepper Quiche
Be sure to cut your cauliflower florets very small, something between the size of a nickel and quarter is ideal. This ensures they cook quickly and evenly in the skillet.
5 cups small cauliflower florets (about 1 head)
1 large red bell pepper, cored and chopped
Salt and ground pepper
8 egg whites (or 11/2 cups pasteurized egg whites)
1 tablespoon chopped fresh thyme
2 cloves garlic, minced
1/3 cup fat-free crumbled feta cheese
Heat a large skillet over medium heat. Coat the pan with cooking spray, then add the cauliflower florets and bell pepper, arranging them in an even layer. Season with salt and pepper. Cook, without stirring, for 3 minutes. Stir to turn the florets, then let them cook another 3 minutes without moving them. Once the florets are evenly browned, cover the pan and cook another 3 to 4 minutes.
In a bowl, mix together the egg whites, thyme and garlic. Pour evenly over the vegetables, then reduce heat to medium-low, cover the pan and cook for 3 minutes. Sprinkle the feta over the quiche, then cover again and cook for another 3 to 4 minutes, or until the eggs are completely cooked. Season with salt and pepper. Makes 4 servings.
Per serving: 140 calories,0 fat 5 mg cholesterol, 13 g carbohydrate, 4 g fiber, 7 g sugar, 23 g protein, 730 mg sodium.