Broccoli Cheddar Quiche
Time Required: 10 (50 min. total)

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.


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


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.”


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