Wednesday, November 21, 2007

Broccoli Quiche Pie

This recipe uses wheat bread in place of a prepare pie crust, reducing the total fat and calories. Delicious for breakfast, lunch or dinner!

Prep: 10 minutes
Bake: 35 minutes
Yield: 5 servings

6 large eggs, beaten
1 10 oz box frozen chopped broccoli, thawed and drained
1 cup shredded reduced-fat cheddar cheese
1/2 cup grated Parmesan
1/2 cup 1% milk
2 tsp Dijon mustard
1/2 tsp garlic powder
3 slices 100% whole wheat bread, torn into 1/2 in cubes

Coat a 9-inch pie plate with nonstick cooking spray. Arrange the bread crumbs over the bottom of the pie plate. Mix the eggs, broccoli, cheeses, milk, mustard and garlic powder in a bowl. Pour the mixture evenly over the bread crumbs and press gently to create a level surface. Bake at 375 for 30-35 minutes or until golden brown and center is firm. Let sit 10 minutes before serving.

Tips and Tricks
If you're watching your cholesterol, use egg substitute. I used full fat sharp cheddar and reduced the amount of both cheeses.
Make It Healthier
Use skim milk. Use Omega-3 eggs.
How Kids Can Help
Shred and arrange the bread cubes. Older kids can beat the eggs and shred cheese.

Nutrition Facts
one serving equals 230 calories, 12 g fat (5 g saturated fat), 430 mg sodium, 13 g carbohydrate, 3 g fiber, 20 g protein

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