Broccoli and Cheese Quiche Recipe

1 teaspoon vegetable or olive oil
1 cup chopped onions
1 small garlic clove, minced
2 tablespoons chopped basil leaves
or 2 teaspoons dried basil leaves
½ teaspoon black pepper
2 cups small broccoli florets
2 tablespoons water
1 frozen pie shell, thawed
3⁄4 cup grated Parmesan cheese, divided
4 egg whites
1 egg
½ cup 2% reduced-fat milk
1 medium tomato, cut into thin slices

1. Preheat oven to 350F.
2. Heat a medium nonstick skillet over medium heat; add oil.
3. Add onions and cook until translucent, about 4 minutes, stirring frequently. Add garlic, basil and black pepper; cook 1 minute, stirring constantly. Remove from heat and set aside to cool slightly.
4. Combine broccoli and water in a microwave-safe bowl. Cover bowl and microwave on high 2½ minutes, or until crisp-tender. Drain well and transfer broccoli to pie shell. Sprinkle ½ cup Parmesan evenly over broccoli.
5. Combine eggs whites, whole egg and milk; whisk until well blended. Stir in onion mixture. Pour over broccoli. Arrange tomato slices in a single layer on top. Sprinkle with remaining ¼ cup cheese.
6. Bake 40 minutes, or until the crust is golden and a knife inserted in the center comes out clean. Serves 6.

Nutritional facts per serving: 210 calories, 12g fat, 45mg cholesterol, 10g protein, 17g carbohydrates, 2g fiber, 360mg sodium.