Description
Use your summer fresh harvest of tomatoes and zucchini in these delicious personal size quiches. The light phyllo crust provides the perfect crunch.
Ingredients
12 sheets Athens® Phyllo Dough (9” x 14”), thawed
1 tablespoon olive oil
3 green onions, green and white parts, chopped
1 pound zucchini, 1/4-1/2″ diced
1 teaspoon crushed red pepper flakes
1 clove garlic, minced
1 can (15 ounce) navy beans, drained
8 eggs, lightly beaten
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup feta, crumbled
3/4 cup fresh basil, chiffonade
1 pound stem tomatoes, 1/4″ slices
Cooking spray
Chives (optional for garnish)
6 slices prosciutto (optional, for garnish)
Directions
Thaw one roll of phyllo, following thawing instructions on package. Preheat oven to 375ºF.
Heat oil in a large sauté pan over medium heat. Sauté green onions, zucchini and pepper flakes 3-4 minutes or until softened. Add garlic and beans cooking for an additional 2-3 minutes, while stirring. Remove from heat and set aside. In a medium bowl, whisk eggs, salt and pepper. Mix in feta and basil.
Unroll phyllo and remove 12 sheets. Cover with plastic wrap, then a slightly damp towel to prevent drying out. Reroll unused sheets and follow storing instructions on package. Spray a standard size 12 cup (3 oz. each) cupcake/muffin tin with cooking spray. Using a pizza cutter or sharp knife, cut the stack of phyllo in half lengthwise and then in half horizontally. Lay two pieces of phyllo in one cupcake tin cavity gently pressing in while leaving the long edges out. Spray lightly with cooking spray. Lay two more phyllo pieces perpendicular with the first two (creating a plus sign). Lightly spray with cooking spray and gently roll excess phyllo in to create a crust. Repeat procedure with remaining phyllo to create crusts in each cavity of the pan.
Spoon 1 tablespoon bean mixture on top of each phyllo crust. Then place one tomato slice and spoon in 3 tablespoons of egg mixture in each. Bake 20-25 minutes or until eggs are set.
If using prosciutto, cut 6 slices lengthwise and then gently roll prosciutto. Tie with a chive. Alternately, simply dice chives and sprinkle over baked quiches.
Nutrition
Serving size: 1 quiche (160g), Amount per serving: Calories 170, Total Fat – 7g, Saturated Fat – 4.5g, Trans Fat – 0g, Cholesterol – 120mg, Sodium – 370 mg, Dietary Fiber – 3g, Total Carbohydrate – 17g, Sugars – 3g, Protein –10g, Vitamin D – 6%, Calcium 8%, Iron 10%, Potassium – 6%
Tips
Stem tomatoes are used in this recipe because the diameter is small enough to fit nicely in a cupcake pan. Substitute your favorite small tomato.
Take the flavor up a notch by sprinkling herbs and/or grated cheese (such as parmesan) between first and second set of phyllo as you make the crust.
