With zucchini left over from my Healthy Baked Tuscan Chicken and Vegetables along with two yellow summer squash in the refrigerator, and not wanting to go to the grocery store, I thought about making something simple with what I had on hand. I was feeling a lovely vegetarian quiche coming on. With the addition of a sweet Vidalia onion and some garlic, the veggies were all lined up and ready to go. I’ve been trying to lighten things up a bit this summer, so I decided to ditch the usual crust, but you can certainly use one if you wish. Trust me, though, you won’t miss the crust. And think of all those calories you are saving for something else!
Fun Fact: Both squash and zucchini are classified as fruits.
I used a mandoline slicer to get the squash, zucchini and onion really thin. By doing this, I preempted the need to saute the vegetables a few minutes before placing them in the pie dish, thus saving time and the need for extra oil. I did decide to saute the onions and caramelize them a bit, but I only used a tablespoon of extra virgin olive oil. You could use cooking spray in the pan here, if you like, to cut out the oil. Once the onions were nice and tender, I added some garlic. You just can’t have onions without garlic, in my opinion. Half a cup of chardonnay and half a teaspoon of Old St Augustine Datil Jerk Jamaican Seasoning rounded out the onion layer.
Old St Augustine Datil Jerk is my 1st Place Scovie Award Winning Jamaican Jerk Seasoning blend. It adds a lot of flavor and just a touch of heat from the datil peppers. The inspiration for Datil Jerk came after taking cooking classes in Jamaica during a wonderful vacation. The combination of Jamaican allspice, cinnamon and nutmeg, along with onion, thyme and smoked paprika is dynamite with vegetables as well as meats. It gives the quiche a boost in the flavor department, that you just don’t get with plain old salt and pepper.
Most quiches contain a lot of eggs, and thus a lot of cholesterol. I cut the number of eggs in half, and mixed them with milk and Datil Jerk to form the custard filling. Throw in a cup of cheese, and you have a protein packed vegetable dish that stands on it’s own for lunch or dinner with a green salad, or is perfect as a side dish for chicken or pork.
Have you ever wondered what the difference is between squash and zucchini?
Besides the obvious color difference, both are considered summer squash. Yellow squash have a larger bulb end with a tapered top, and can be straight or crookneck. Zucchini, on the other hand, are usually pretty straight, similar to a cucumber in shape and size. There are a few differences in the nutritional values of zucchini and yellow squash, but they are negligible. Both are low in saturated fat and cholesterol. They are a good source of protein, fiber, calcium, vitamin C and vitamin A. One cup of sliced, raw squash or zucchini has only about 19 calories, and 32 percent of your daily allowance of vitamin C, which is a powerful antioxidant and anti-inflammatory. Boasting 10% of your daily requirement for dietary fiber, which can lower your cholesterol levels, and aid in digestion and elimination, these amazing veggies also help to keep your blood pressure under control and prevent colon cancer.
Crustless Squash and Zucchini Quiche
Prep: 25 Mins
Cook: 45 Mins
Yield Serves 6 (serving size: about 1/2 cup)
1 tablespoon olive oil
1 cup very thinly sliced Vidalia or other sweet onion (I used a mandoline)
2 large garlic cloves, minced
1/4 cup dry white wine
1 teaspoon Old St Augustine Scovie Award Winning Datil Jerk, divided
2 medium very thinly sliced zucchini (I used a mandoline)
2 medium very thinly sliced yellow squash (I used a mandoline)
1 ½ cup milk
1 cup shredded cheese of choice (I used sharp cheddar, but mozzarella, provlone, or any other semi-soft shredded cheese will work. Just pick your favorite, or a combination of cheeses.)
3-4 large basil leaves, chopped or 1/2 teaspoon dried basil leaves
Preheat oven to 350 degrees F.
In a large skillet over medium heat, saute the onions in 1 tablespoon of olive oil for 4-5 minutes until translucent.
Add garlic and cook one more minute.
Add wine and ½ teaspoon Old St Augustine 1 st Place Scovie Award Winning Datil Jerk, and cook until liquid is almost completely cooked out, and onions begin to caramelize.
Transfer the onion mixture to a deep dish pie plate or casserole dish.
Place sliced squash and zucchini in layers, on top of onions.
Sprinkle top of vegetables with half of the cheese.
Beat together the milk, eggs and ½ teaspoon Old St Augustine 1st Place Scovie Award Winning Datil Jerk, and gently pour over the top of the cheese and vegetables.
Add remainder of the cheese.
Roll up 3-4 large fresh basil leaves and slice thinly across, making little basil ribbons. Place on top of the cheese in dish.
Bake at 350 degrees for 45 minutes or until golden and bubbly on top and vegetables are tender.
Let cool 20-30 minutes before cutting to allow custard filling to set completely.
Slice into wedges. May be served hot or cold.
Serving Size 1 slice
Calories 177. Total fat 17%. Saturated Fat 4.7g. Trans Fat 0.2g. Polyunsaturated Fat 1g. Cholesterol 112.9mg. Sodium 216mg. Total Carbohydrates 5.7g. Dietary Fiber 0.4g. Sugars 4.5g. Protein 10g. Vitamin A 7%. Vitamin C 13%. Calcium 23%. Iron 4%.