Foodie Friday: Get Your Greens Quiche

Whether it's for breakfast, lunch or dinner, a veggie-filled quiche (made with lower fat ingredients) is a healthy, tasty alternative. Plus the leftovers are great heated up for next day's lunch!

Recipe: Get Your Greens Quiche

Broccoli is the go-to vegetable for vitamin C and calcium; spinach delivers folate and vitamins A and K. But there’s no reason to play favorites. Combine the nutritious duo with an egg and get the cancer-fighting benefits of lutein, an antioxidant.

Ingredients

1 c. sliced mushrooms 1 small onion, chopped 2 c. frozen broccoli florets (see note) 2 c. frozen chopped spinach (see note) ½ tsp. salt ½ tsp. dried, crushed thyme ½ tsp. pepper 1 c. fat-free half-and-half 1 egg, beaten ½ c. liquid egg equivalent (for 2 eggs) ½ c. shredded Parmesan cheese, divided 1 refrigerated, prepared pie crust 

Directions
1. Spray large nonstick skillet with cooking spray. Cook mushrooms and onion over medium-high heat for seven minutes, stirring frequently. Add frozen vegetables. Cook, stirring, until vegetables are hot and liquid evaporates. Add salt, thyme and pepper.


2. Remove from heat. Stir in half-and-half. Stir in egg, egg equivalent and ¼ cup cheese.


3. Arrange crust in 9-inch glass pie baking dish. Pour in filling. Sprinkle with remaining cheese. Preheat oven to 375 degrees and bake 30 to 35 minutes or until crust is golden brown and knife inserted near center comes out clean. Cool 5 minutes; then slice. 



Makes 8 servings.

Note: Measure out 2 cups each from 1-pound bags of frozen broccoli and spinach. If desired, just use spinach.


Nutritional information per serving:
185 calories; 8.5 g total fat; 9 g protein; 20 g carbohydrates; 35 mg cholesterol; 510 mg sodium; and 2.5 g dietary fiber. 

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