1 1/3 cups milk
3 eggs (or 4 egg whites and 1 whole egg)
3/4 cup flour
1 onion, diced
Vegetable, meat, and cheese options:
• broccoli and cheese: 2–3 stalks raw broccoli and 3 cups shredded cheddar
• spinach and feta: as much raw spinach as you can layer in the pan and 12 ounces crumbled feta
• tomato and cheese: 3 tomatoes, sliced, 10 ounces crumbled chevre or shredded mozzarella, and basil
• meat and cheese: 1 pound crumbled, browned, ground beef, lamb, or turkey, and 8 ounces cheddar, shredded
If you use frozen broccoli or spinach, you need to thaw and drain before using or the quiche will be watery and not very attractive.
Put the milk, eggs and flour into a blender, cover, and blend on medium for 30 seconds or more to thoroughly mix.
Butter and flour a pie pan. Arrange the chopped or sliced vegetables or meat and cheese in the pan, and pour the milk, egg and flour mixture over it. Sprinkle salt and pepper on top as well as diced onions (or a little onion powder if desired).