I did make a few adjustments, adding bacon and mushrooms to the mix. I steamed the broccoli and set it aside while the bacon fried. The mushrooms were sliced and sauted in the bacon fat, and,then the red pepper strips were added to the same pan and quickly sauted. The cheddar cheese I used was not low-fat. And I baked it in a buttered square spring-form pan that was lined with buttered parchment paper.
BROCCOLI-CHEESE QUICHE BITES
Source: Eating Well … Living Thin
Vegetable cooking spray
2 cups broccoli florets
1/4 cup diced red pepper
1/2 teaspoon salt
1/4 teaspoon black pepper
Dash cayenne pepper
3 tablespoons flour
1 cup milk
1/4 cup chopped green onions
1 cup shredded low-fat cheddar cheese
1 tablespoon grated Parmesan
Cook the broccoli and red pepper in boiling, salted water for 5 minutes, or until just tender. Place in colander to drain well.
Preheat oven to 350 degrees. Coat a 10 or 12-inch baking dish with the vegetable spray and set aside.
In a large bowl whisk the eggs, salt, pepper, cayenne, and flour until well blended. Whisk in the milk. In prepared casserole spread the broccoli mixture. Layer on the green onions and shredded cheddar cheese. Carefully pour the egg mixture over the top. Sprinkle with the greated Parmesan. Bake for 30-35 minutes or until set in the center. Serve hot or room temperature. Makes 10 servings.