of one medium sized yellow onion, chopped (about ⅓ cup)
bell pepper, chopped (I used orange)
package of frozen chopped spinach, thawed and drained
milk (I used skim)
(1 cup) shredded cheese
Parmesan cheese as needed (approximately 2 Tablespoons)Spray an 8″ or 9″ pie dish with non-stick spray and set aside. Cut cauliflower into pieces, removing as much stem as possible and keeping the florets. Rinse the florets in a strainer or collander.
florets in a food processor until they resemble corn meal. Place in microwave safe bowl and cook for 5 minutes. When fully cooked, set aside and allow to cool for 10 minutes. After cauliflower is completely cooled, use a strong kitchen towel to wring out all of the moisture. Transfer dry cauliflower back to bowl.
oven to 450ºF. In a small bowl, blend together Parmesan cheese, egg, and spices. Add to cooled cauliflower and mix together with your hands.
dough to pie dish, smoothing it out with your hands, making sure to spread it evenly to cover the bottom and the sides of the dish.
for 15-20 minutes until edges are brown and overall crust starts browning. Allow to cool on wire rack while you prepare the rest of your quiche filling.
oven to 350ºF. Blot or squeeze out as much moisture as you can from your thawed spinach. If you heated your spinach to thaw it, make sure it is cool enough to handle. Put dry spinach in a large bowl.
a large skillet with non-stick spray and heat over medium-high heat. Add chopped onion, garlic, and pepper (and a pinch of salt and black pepper) and cook for 5-6 minutes, stirring frequently, or until tender. Spoon cooked vegetables into the same bowl with your spinach, stir to combine, and allow to cool.
a medium bowl, preferably with a spout, whisk the eggs, egg whites, milk, salt, and pepper until thoroughly combined. Spoon spinach and vegetable mixture into cauliflower crust, top with shredded cheese, and pour the egg mixture evenly on top of cheese layer. Sprinkle with grated Parmesan cheese and freshly ground black pepper.
for 40 minutes or until filling is set. Cool for 10 minutes on a wire rack before serving. Cover tightly and store in the refrigerator up to 4 days, or in the freezer up to 2 months. Thaw in refrigerator overnight and bake at 350°F until warmed through, about 25 minutes.
Furhman, when cruciferous vegetables are broken down, the enzyme myrosinase can chemically react with the glucosinolates to form the ITCs, so, essentially, by grating the cauliflower, I created a HUGE chemical reaction and made it possible for all sorts of ITCs to be formed