Thursday, March 22, 2012

Broccoli and Cheese Quiche

Quiche is definitely one of my stand bys when I have overnight guests or serving a few people for brunch.

It's easy, quick, and always a crowd-pleaser. Not to mention that its also a one dish wonder. No one really talks about it like that, but I do. You mix a bunch of vegetables, eggs, and cheese together and pop it in the oven and presto! Instant delicious meal!
It really is that easy. Just choose complimentary flavors that you happen to like together and hug it all together with some egg. I have also done this with spinach, tomato, mushrooms, and feta cheese. Yummy. But so is asparagus, tomatoes, peas, and monterey jack cheese.

Pop it in the oven while you chat away with your guests and in about 50 minutes... you're ready for breakfast, brunch, or even an unorthodox dinner. 
I love to serve it with some fresh fruit sliced or even a fruit salad if you want to be a little fancier, but no need really. Sliced oranges or cantaloupe are just as pretty and delicious. But a nice fresh salad is also delicious with a fresh quiche and it means more vegetable intake which never hurt anyone!

I have whipped up a delicious quiche for breakfast for many a guest using whatever I have on hand and everyone raves. It seems counter intuitive because it takes a lot less time that anyone would think and it always turns out gorgeous when you slice it and show off all the colors of the fresh vegetables and cheese inside.


Hopefully I've inspired you to get in this kitchen and impress your friends!


Now on with the recipe!


Cheddar and Broccoli Quiche

3 Cups Fresh Broccoli Florets
5 Large Eggs
4 Egg Whites
1/4 Cup Skim Milk
1 tsp. Salt
1 tsp. Black Pepper
1 Cup Cheddar Cheese; Shredded
1 Prepared Pie Crust 
 
1. Chop the broccoli into small bite sized florets. Place them in a microwave safe bowl with about a 1/4 of a cup of water in the bottom. Microwave on high for 3 minutes just to soften the florets. If you are using frozen broccoli you can skip this step.

2. Meanwhile, beat the eggs and egg whites together with the skim milk until frothy. Then add the salt and pepper to the eggs and beat until combined.

3. Shred the cheddar cheese and combine with the partially cooked broccoli. Set aside.

4. Spray the bottom of a pie plate with cooking spray and unroll the prepared pie crust. Place into the pie plate. 
5. Add the broccoli and cheese mixture spreading it evenly throughout the entire bottom of the pie plate. Pour the egg mixture over the top of the broccoli evenly shaking the pie plate in order to evenly distribute the egg over the broccoli and cheese. Press the broccoli and cheese down into the egg mixture making sure it's evenly covered and coated using the back of a spatula. Then fold the edges of the pie crust over itself making a rolled design and tuck the pie crust into the pie pan 'hugging' the quiche.

6. Bake in a 350 degree oven for 45-55 minutes. The ultimate test for done-ness is to remove the quiche from the oven and give it a gently shake back and forth. If it doesn't shimmy or jiggle, then it passes the official 'jiggle test' and its done! Allow to cool and continue setting up for another 10 minutes on the stove top, then slice and serve! This extra 10 minutes makes serving so much easier! I promise it's worth the wait!


Servings: 6 Main Courses


Nutritional Skinny:


216 calories /  19 g fat / 22 g carbohydrates /1.1 g fiber / 17.6 protein


Mental Health Benefit: Quiche is one of those fast and easy to prepare dishes that are visually gorgeous. You can also do wonders for your vegetable intake by loading them up with broccoli, cauliflower, tomatoes, peas, asparagus, mushrooms, or whatever you happen to have on hand. The crust holds it all together and provides a delicious crumbly and sweet flavor. It adds a little fat, but it's worth it!

1 comment:

Alex said...

I have to say this looks AWESOME! Going to do it right now :) thanks!