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Pretty, tasty and filling, this low-calorie, high-protein vegetable quiche is ideal for a meatless dinner or for brunch. Choosing lean meats such as skinless chicken breasts, ground turkey and fish instead of fatty beef cuts and other dark meats can substantially lower the fat in your main dish.
If you are new here, you might want to subscribe to the RSS feed or subscribe by entering your email address in the sidebar for updates. There are several low- or reduced-fat versions available of the traditionally high-fat foods. When using beef, it is best to select a tip or top cut as these are the lowest in saturated fat.

For example, instead of using a large quantity of mild cheese such as mozzarella, try a low-fat cheddar variety with more taste per mouthful and less fat.
Cover and return to oven for 30 minutes or until salmon is opaque and vegetables are tender. Milk, sour cream and several other reduced-fat foods can be substituted in most recipes without altering the taste or texture.
Add the frozen vegetables and cook, stirring occasionally, just until no longer frozen, about 5 minutes. In a large bowl, whisk together the yogurt, eggs, ½ teaspoon kosher salt and black pepper.

Bake 50 minutes, until golden brown, set, fragrant, edges are pulling away from pan, and a toothpick inserted in center comes out clean.
Allow to cool 5 minutes in baking dish, then invert onto a large cutting board, and from that onto a second cutting board. Cut into squares, using a sharp knife, and transfer the squares to a wire rack for 5 for minutes to ensure a non-soggy bottom.

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