Broccoli and Cheese Quiche

By Hklbrries

"Many of the recipes American Profile receives from readers are family favorites passed down from one generation to the next. Many were developed before healthful food products - such as low-fat sour cream, 2% reduced-fat or skim milk, lean cuts of deli meats, and turkey bacon - became available.

As a contributing photographer for American Profile, I prepare each recipe that appears in these pages, testing to make sure that measurements are correct, cooking times work and everything actually turns out the way that we say it will. This time, however, instead of just testing, I tinkered with some of my personal favorites, substituting healthful ingredients wherever possible.

Having recently lost almost 50 pounds, I am very conscious of the meals I prepare for my family. I'm not feeding my three kids rice cakes at every meal or asking them to give up their favorite foods; instead, I've made simple changes like using lower-fat substitutions in recipes and reducing sodium levels - changes like the ones incorporated in this "lightened up" breakfast. Try it. You'll see it's brimming with flavor."

Karry Hosford, Editor


This recipe from Mary J. Lewis, of Eatonton, Ga., is perfect for making ahead and freezing until needed. Lewis’ original included mayonnaise and whole eggs. I substituted 2% reduced-fat milk and a combination of whole eggs and egg whites. The savings: 140 calories, 16g fat and 110mg cholesterol.

Ingredients

• 1 teaspoon vegetable or olive oil
• 1 cup chopped onions
• 1 small garlic clove, minced
• 2 tablespoons chopped basil leaves or 2 teaspoons dried basil leaves
• ½ teaspoon black pepper
• 2 cups small broccoli florets
• 2 tablespoons water
• 1 frozen pie shell, thawed
• 3 ⁄4 cup grated Parmesan cheese, divided
• 4 egg whites
• 1 egg
• ½ cup 2% reduced-fat milk
• 1 medium tomato, cut into thin slices

Details

Servings 6

Preparation

Step 1

Preheat oven to 350 F.

Heat a medium nonstick skillet over medium heat; add oil.

Add onions and cook until translucent, about 4 minutes, stirring frequently. Add garlic, basil and black pepper; cook 1 minute, stirring constantly. Remove from heat and set aside to cool slightly.

Combine broccoli and water in a microwave-safe bowl. Cover bowl and microwave on high 2½ minutes, or until crisp-tender. Drain well and transfer broccoli to pie shell. Sprinkle ½ cup Parmesan evenly over broccoli.

Combine eggs whites, whole egg and milk; whisk until well blended. Stir in onion mixture. Pour over broccoli. Arrange tomato slices in a single layer on top. Sprinkle with remaining ¼ cup cheese.

Bake 40 minutes, or until the crust is golden and a knife inserted in the center comes out clean.

Nutrition Information:
Per serving
210 calories
12 g fat
45 mg cholesterol
10 g protein
17 g carbohydrates
2 g fiber
360 mg sodium