Morning doesn’t usually leave time for making home made quiche, so enjoy the vitamin, mineral and protein rich eggs for dinner instead. Look for a whole wheat frozen pie crust, or save calories by enjoying your quiche without it. If pressed for time the potatoes could be substituted with whole wheat toast. This will serve 6 small appetites or 4 medium, so just double and make two if needed. Add a fresh green salad or some cooked dark greens as another side with the oranges if making this for dinner to round out your meal.
Ingredients:
10 oz(s) frozen broccoli florets
6 egg(s)
1/2 cup(s) half & half -- or whole milk
3/4 cup(s) shredded cheddar cheese
1/2 tsp salt
1/2 tsp pepper
1/8 tsp nutmeg
1/4 cup(s) feta cheese -- optional topping
6 red potato(es) -- medium sized, 1" chunks
3 orange(s) -- cut into wedges
Directions
Prep Work: Shred cheese if needed. Steam broccoli. Cut potatoes and oranges; store separately.
1. Preheat oven to 350 degrees. Grease 9 inch pie plate if not using a crust.
2. Place broccoli in small cooking pot with 1” boiling water and dash of salt. Cook just until begins to soften, approx. 5 min.. Drain and chop on cutting board.
3. Meanwhile, combine eggs, half & half, salt, pepper and nutmeg. Stir in chopped broccoli and cheddar cheese. Pour into pie plate or frozen pie crust and sprinkle top with feta if using. Place on a baking sheet.
4. Place potatoes on either same or different baking sheet, drizzle with olive oil and sprinkle with salt and pepper; toss to coat evenly. (Sprinkle lightly with oregano if desired.)
5. Place both in oven and cook 35-40 min.. Remove quiche when center springs back slightly when touched. If using a crust it will take a bit longer.
6. Change heat to broil and brown potatoes on all sides by stirring every few minutes until done. Serve with oranges on the side and a little ketchup for the potatoes.
FLAVOR VARIATIONS: Throw in some chopped olives and small chunks of turkey ham for a different taste. Or like the picture shown, add finely chopped, fresh red bell pepper.“Egg consumption does not significantly impact the LDL:HDL ratio, so enjoying an egg or two a day can fall within current cholesterol guidelines, particularly if you eat lower-cholesterol, nutrient-rich foods throughout the rest of the day, like fresh fruits, vegetables, whole grains and low-fat dairy.”
Keith Ayoob, Associate Clinical Professor of Pediatrics at the Albert Einstein College of Medicine
“One egg has 13 essential vitamins and minerals for 70 calories.” http://www.news-medical.net/news/20100209/Egg-consumption-does-not-raise-blood-cholesterol.aspx?page=2