Here's what I came up with--you can fill it with whatever you like. I did one with artichoke hearts, feta and fresh basil, and another with red pepper, onion, mushrooms, cheddar and cilantro, like below. For fresh veggies, I'd recommend sauteing them in a little olive oil for a just a few minutes to soften them up before putting them in the pie crust.
1 frozen pre-made Pie Crust (I used Marie Callender's)
1/4 cup Lowfat Milk
1/4 cup Greek Yogurt (or Sour Cream)
Sample quiche filling:
1/2 cup Cheddar, shredded
1/2 Red Pepper, diced and sauteed
1/2 cup Mushrooms, canned or sauteed
1/2 cup Onion, diced and sauteed
1/2 cup Cilantro, chopped
Preheat oven to 375*. Take pie shell out of freezer.
Whisk together yogurt and milk, then add eggs and whisk til frothy and well-combined. Lightly brush pie shell with egg mixture. Prebake for 5-7 minutes, til it turns slightly golden. Remove from oven and allow to sit for a few minutes.
Fill pie shell with shredded cheese, then veggies and cilantro, then egg mixture. Add a dash of salt and pepper to the top. Place pie on top of a cookie sheet and bake for 30-40 minutes in the 375* oven. Quiche is done when a knife inserted into the center comes out clean.