I have to tell you, I’m particularly proud of this recipe. I created it after a conversation with my mom about what goes into a quiche.
I had never made one before, but I knew they were really high in fat, and who knows what else. Every time I’ve seen one, it’s been at a buffet line looking really old, sickly, and full of oil and fatty goo. Not very appetizing.
So I thought I would try and come up with a clean eating version. Something that is healthy AND tastes great.
Well I’ve outdone myself (pat on the back). This quiche is so good, my husband couldn’t stop saying “yum” throughout the entire meal. It has a really flavorful punch and it’s healthy! You can’t beat that with a stick!
And the best part (for all you busy folks) is that it’s a cinch to make. You just toss all the ingredients in a bowl, mix and pour into your pie crust. Quick and easy. That’s my kind of dinner (or breakfast)!
So before my head swells and I go marching off to a book publisher with one single recipe in my arsenal, I’d really appreciate some feedback. Do you like this recipe, or am I off my sun-dried-tomato-rocker?
(Makes 8 servings)
Ingredients
1 cup spinach
1 cup broccoli
16 oz. carton of egg whites
1 cup shredded low fat cheese
1/4 cup parmesan
1 tbsp. italian spice
1 tsp. pepper
1/4 cup (generous) sun dried tomatoes (not the “packed in oil” kind. Just dry.)
1 tbsp. pesto
1/2 cup diced mushrooms (optional)
1 pre-made whole wheat pie crust (no added sugar) (or try this recipe for making your own)
Directions
Preheat oven to 350 degrees F.
Step 1 – As I said above, you just put all your ingredients (except the pie crust!) in a bowl and mix it all together to distribute the spices evenly.
Step 2 – Pour into your pie crust and place in a pre-heated oven for about 45 minutes, or until cooked through. (There should be no liquid when you cut into it)
Step 3 – When you take it out of the oven, it might be kinda puffy. That’s okay. Just let it cool.
Back this up with a delicious salad and you’ve got a great meal!
Recipe notes: I really had to search for a whole wheat pie crust that did not have any added sugar. It’s harder than you might think to find one. But they are out there. Try calling your local health food store to see if they have these.
Nutritional Content
1 serving = 1/8 of the pie
Calories: 119
Total Fat: 5 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 10 gm
Sodium: 306 mg
Carbohydrates: 5 gm
Dietary fiber: 2 gm
Sugars: 1 gm
Protein: 13 gm
Estimated Glycemic Load: 2
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.
Munchkin Helpers:
If you have little ones, here’s how they can help (With close supervision, of course).
My little guy loves to add all the ingredients to the mixing bowl. I even let him stir. He loves to help, and I know he feels included in what’s going on in the kitchen.
Caution: Any time a child is in the kitchen, they will require close supervision. Munchkin Helpers suggestions should be applied with common sense to your own child, taking their own capabilities into account. Do not assume that because it says here that your child can do something, that they can, in fact do it. Please use common sense when in the kitchen with your child(ren).
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