Three Crust-less Broccoli/Cheese quiches

Here are three variations of Broccoli/cheese quiches that I have made in the past
Crust-less Broccoli Fennel Quiche, Crust-less Broccoli Red Pepper Quiche, Crust-less Broccoli and Turkey Bacon Quiche. I usually make crust-less quiches because they are easy; I don’t have to buy the pie dough or make it from scratch and I use items that I have on hand. It’s something that’s quick to put together and by serving it with a side salad you have yourself a meal, either for lunch or for a light dinner.

The first quiche published is the Broccoli Fennel quiche. Fennel has a distinct taste, more like anise or licorice but it’s not as strong. Some fresh produce or super markets will also name fennel anise. Fennel is used widely in Mediterranean cuisine. The stalk of the fennel plant is white and the leaves resemble fresh dill. In Greek fennel is called “Marathon” and it grows wildly in Marathon the place where the battle of Marathon took place (300 Spartans).

Enjoy all these three variations of crust-less quiches for either lunch or dinner.

Crust-less Broccoli Fennel Quiche

Makes 8 servings 

2 tbsp olive oil
1.5 cups sliced red onion
1 cup fennel cleaned, washed and sliced
12 oz frozen broccoli defrosted
2 tbsp fennel leaves chopped
1 cup low moisture part skim milk mozzarella cheese shredded
¾ cup Pecorino Romano shredded
1 ¾ cup egg beaters (approx. 1 carton)
1 cup skim milk

Saute the onion and fennel in the olive oil. Add the broccoli. Set aside to cool. Mix together the egg beaters, shredded mozzarella, romano cheese and milk. Add to the broccoli/fennel mixture. Butter a 9x2 inch pie plate. Heat oven to 375 degrees. Pour the mixture into the pie plate and bake for 1 hour or till a knife inserted in the middle comes out clean.

Nutrition Facts
Serving Size 7.09 oz (201g)
Amount Per Serving
Calories 227
Calories from Fat 112
Total Fat 12.4g
Saturated Fat 6.0g
Cholesterol 31mg
Sodium 469mg
Total Carbohydrates 9.6g
Dietary Fiber 2.1g
Sugars 3.8g
Protein 19.9g

Pork Tenderloin with Fennel and Peas in tomato sauce

Peas in tomato sauce with dill or with fennel is another common, vegetarian Greek dish. It’s mostly a summer dish, since the peas are available fresh in their pods. I remember when I was young, my mother showed me how to peel the pods remove the peas and then peel the skin off the pods so that they will cook along with the peas. It was a dish, even though I disliked vegetables, one that I loved. The fresh tomato sauce and the fresh dill made it even tastier. The fresh bread, that we used to pick up from the bakery, along with a slice of feta and a fresh tomato salad completed the summer meal.  

On other occasions, my mother cooked the peas with beef tenderloin. It was more of a Sunday meal, one she used to serve over hot rice.  

Here is my version of peas in tomato sauce with pork tenderloin instead of beef. I also experimented with fennel instead of dill. I’ve tried it both ways and both ways is equally tasteful. If you don’t like the taste of fennel you can omit it altogether and add fresh dill to the dish. The dill (or fennel) is what actually gives the dish that savory flavor.


Makes 14 servings (approximately 8 oz each serving)

2.5 lbs pork tenderloin cut into 2” chunk pieces
½ cup olive oil
1 cup chopped onion
2 tsp chopped garlic
15 oz can tomato sauce (1 can)
14.5 oz can diced tomatoes (1 can)
2 cans water
1.5 cups sliced fennel (1 large fennel bulb)
2 12 oz bags of frozen peas
1 cup chopped parsley
1 cup chopped fennel leaves
¼ tsp salt
¼ tsp pepper

Wash and pat dry the pork tenderloin. Cut into 2” chunk pieces. Set aside. Peel, wash and chop the onion. Set aside. Peel and chop the garlic. Set aside. In a dutch oven, over high heat add the olive oil, the onions and garlic. Saute till transparent. Add the pork pieces. Saute a little longer. Add the diced tomatoes and tomato sauce along with 2 cans of water. Bring to a boil, cover, lower the heat to medium-low and let it simmer for about 1 hour. Don’t add salt, since salt will toughen the meat and will need to cook longer.

When the meat is almost done, during the last 5 minutes add the sliced fennel, the fennel leaves, the peas, the parsley and salt and pepper. Cover and let it simmer for another 20 minutes. Remove from heat. Serve over rice or orzo. Sprinkle with shredded parmesan cheese or romano cheese if desired.

Nutrition Facts
Serving Size 
1 serving (219.6 g)
Amount Per Serving
Calories 237
Calories from Fat 93
Total Fat 10.3g
Saturated Fat 2.0g
Trans Fat 0.0g
Cholesterol 59mg
Sodium 392mg
Total Carbohydrates 12.0g
Dietary Fiber 4.2g
Sugars 4.9g
Protein 24.7g

If you try this recipe and like it please comment below. If you like what you see on this blog, please feel free to follow it. Thank you.