Broccoli Swiss Quiche With Whole Wheat Pie Crust
Courtesy of Wheat Foods Council
Servings: 6
Prep Time: 15 Min.
Cook Time: 47 Min.
Prep Time: 15 Min.
Cook Time: 47 Min.
What you need:
Whole Wheat Pastry Crust: (see Note)
* 1 c. whole wheat pastry flour
* 1 tsp. sugar
* 3/4 tsp. salt
* 5 Tbsp. vegetable oil
* 2 Tbsp. milk
Quiche Filling
* 3 large eggs
* 1 c. broccoli, torn into large bite-sized florets
* 1 1/2 c. lowfat Swiss cheese, shredded
* 8 oz. evaporated skim milk
* 2 cloves garlic, minced
* 1 small onion, chopped
* 1 tsp. salt
* 1/2 tsp. pepper
* 2 or 3 medium-sized tomatoes, sliced
* 1/4 c. Parmesan cheese, shredded
* 1 c. whole wheat pastry flour
* 1 tsp. sugar
* 3/4 tsp. salt
* 5 Tbsp. vegetable oil
* 2 Tbsp. milk
Quiche Filling
* 3 large eggs
* 1 c. broccoli, torn into large bite-sized florets
* 1 1/2 c. lowfat Swiss cheese, shredded
* 8 oz. evaporated skim milk
* 2 cloves garlic, minced
* 1 small onion, chopped
* 1 tsp. salt
* 1/2 tsp. pepper
* 2 or 3 medium-sized tomatoes, sliced
* 1/4 c. Parmesan cheese, shredded
What to do:
1. Preheat oven to 400°F. Into 8 or 9-in. quiche plate or pie plate, stir together flour, sugar and salt. With fork, whip together oil and milk; pour over flour mixture. Mix with fork till all flour is dampened. Press dough evenly against bottom and sides of plate. Crimp edges.
2. Line the unpricked pastry shell with a double thickness of foil. Bake in oven for 8 min. Remove foil. Bake for 4-5 min. more or till pastry is set and dry. Remove from oven. Reduce oven temperature to 350°F; add quiche filling (see below). If necessary, cover edge of crust with foil to prevent over browning.
Directions for Quiche Filling:
3. Blanch your broccoli by pouring a cup or two of boiling water over it in a colander and drain.
4. Whip eggs with wire whisk; add broccoli, shredded Swiss cheese, evaporated milk, garlic, onion, salt and pepper; stir until blended. Pour into prepared (cooked) pastry crust. Slice tomato and place on top of quiche mixture; sprinkle with Parmesan Cheese. Bake for 35-45 min. or until quiche tests done in center. Wrap the edges of the pastry crust toward the end of cooking time to prevent over browning. Cool on wire rack for 5-10 min. before cutting.
* Note: Time saver approach: Purchase a ready-to-bake whole wheat pie crust from the grocery store and prepare according to package directions.
2. Line the unpricked pastry shell with a double thickness of foil. Bake in oven for 8 min. Remove foil. Bake for 4-5 min. more or till pastry is set and dry. Remove from oven. Reduce oven temperature to 350°F; add quiche filling (see below). If necessary, cover edge of crust with foil to prevent over browning.
Directions for Quiche Filling:
3. Blanch your broccoli by pouring a cup or two of boiling water over it in a colander and drain.
4. Whip eggs with wire whisk; add broccoli, shredded Swiss cheese, evaporated milk, garlic, onion, salt and pepper; stir until blended. Pour into prepared (cooked) pastry crust. Slice tomato and place on top of quiche mixture; sprinkle with Parmesan Cheese. Bake for 35-45 min. or until quiche tests done in center. Wrap the edges of the pastry crust toward the end of cooking time to prevent over browning. Cool on wire rack for 5-10 min. before cutting.
* Note: Time saver approach: Purchase a ready-to-bake whole wheat pie crust from the grocery store and prepare according to package directions.
Nutritional information:
Calories: 300; Total Fat: 16g; Saturated Fat: 8g; Cholesterol: 105mg; Total Carbs: 22g; Fiber: 4g; Protein: 19g; Sodium: 740mg;