Broccoli Swiss Quiche with Whole Wheat Pie Crust

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Ingredient List: 

Time saver approach:  Purchase a ready-to-bake whole wheat pie crust from the grocery store and prepare according to package directions. Then, skip below to “Ingredient list” for Quiche Filling.  

 

Or, if time permits prepare your own crust using this recipe.

Whole Wheat Pastry Crust 

1 cup whole wheat pastry flour 
1 teaspoon sugar 
¾ teaspoon salt 
5 tablespoons vegetable oil 
2 tablespoons milk 

Ingredient List for Quiche Filling

3 large eggs 
1 cup broccoli,
torn into large bite-sized florets 
1 1/2 cups low-fat Swiss cheese, shredded 
8 ounces evaporated skim milk 
2 cloves garlic, minced 
1 small onion, chopped 
1 teaspoon salt 
1/2 teaspoon pepper 
2 or 3 medium-sized tomatoes, sliced 
1/4 cup Parmesan cheese, shredded  

Directions: If making your own crust: 

Preheat oven to 400°F. Into 8 or 9-inch 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.

Line the un-pricked pastry shell with a double thickness of foil. Bake in oven for 8 minutes. Remove foil. Bake for 4 to 5 minutes 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:
“Blanch” your broccoli by pouring a cup or two of boiling water over it in a colander and drain.

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 to 45 minutes 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 to10 minutes before cutting.

Servings: 6

Calories/Serving: 300

Nutrition: One serving provides approximately: 300 calories, 19 g protein, 22 g carbohydrates, 4 g fiber, 16 g fat (8 g saturated), 105 mg cholesterol, 32 mcg folate, 1.5 mg iron and 740 mg sodium.

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