Crustless Broccoli and Cheese Quiche

Ingredients:

• 1 teaspoon olive oil
• 1/2 cup onion sliced vertically
• 2 garlic cloves minced
• 5 cups broccoli florets
• cooking spray
• 1 1/4 cups nonfat milk
• 1 cup shredded reduced-fat cheddar cheese 4 ounces by weight
• 2 tablespoons chopped fresh parsley
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/8 teaspoon ground nutmeg
• 4 large egg whites lightly beaten
• 2 large eggs lightly beaten
• 1 tablespoon grated fresh parmesan cheese

Steps:

• Preheat oven to 350
• Heat oil in a large nonstick skillet over medium-high heat Add onion and garlic; saut 1 1/2 minutes Add broccoli; saut 1 minute
• Spread broccoli mixture into a 9-inch pie plate coated with cooking spray
• Combine milk cheese parsley mustard salt pepper nutmeg eggs whites and eggs in a large bowl Pour mixture over broccoli mixture; sprinkle with Parmesan
• Bake at 350 for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes before slicing