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Broccoli Swiss Quiche with Whole Wheat Pie Crust |
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Ingredients: |
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3 eggs |
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1 cup broccoli, cooked and chopped |
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1 1/2 cups low-fat Swiss cheese, shredded |
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8 ounces evaporated skim milk |
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2 cloves garlic, minced |
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1 small onion, chopped |
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1 teaspoon salt |
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1/2 teaspoon pepper |
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1 medium tomato, sliced |
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1/4 cup Parmesan cheese |
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Directions: WHOLE WHEAT PASTRY CRUST |
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1 cup whole wheat pastry flour |
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1 teaspoon sugar |
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¾ teaspoon salt |
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5 tablespoons vegetable oil |
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2 tablespoons milk |
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Preheat oven to 400°F. |
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Into 8 or 9-inch quiche plate or pie plate, stir together flour, sugar and |
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salt. With fork, whip together oil and milk; pour over flour mixture. Mix with |
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fork till all flour is dampened. Press dough evenly against bottom and sides of |
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plate. Crimp edges. |
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Line the unpricked pastry shell with a double thickness of foil. Bake in oven |
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for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or till pastry is set |
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and dry. Remove from oven. Reduce oven temperature to 350°F; add quiche filling |
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(see below). If necessary, cover edge of crust with foil to prevent over |
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browning. |
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DIRECTIONS FOR QUICHE FILLING: |
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Whip eggs with wire whisk; add broccoli, shredded Swiss cheese, evaporated |
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milk, garlic, onion, salt and pepper; stir until blended. |
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Pour into prepared pastry crust. Slice tomato and place on top of quiche |
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mixture; sprinkle with Parmesan Cheese. |
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Bake for 35 to 45 minutes or until quiche tests done in center. Protect pastry |
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crust with foil at end of cooking time to prevent over browning. Cool on wire |
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rack for 5 to10 minutes before cutting. |
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Servings: Provides 6 servings. |
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Calories: 309 Calories/serving |
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Nutrition: Nutrition analysis: One serving provides approximately: 309 |
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calories, 20 g protein, 22 g carbohydrates, 3 g fiber, 16 g fat (5 g saturated), |
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122 mg cholesterol, 39 mcg folate, 1 mg iron and 986 mg sodium. |
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Source: Wheat Foods Council |
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