For Professionals

Broccoli Basil Quiche

Prep time: 10 min
Cook time: 55 min

Quiche is a classic breakfast comfort food. In this reworked, healthier version, we’ve lowered the fat from the amount in a traditional quiche made with—and achieved this without in the least compromising flavor.

Make this up to two days in advance and reheat before serving. Serve the quiche with a side of fresh berries for a meal that will power you through your morning.

Makes

8 servings

Serving size

1 slice

Ingredients

1 store-bought frozen piecrust

2 cups broccoli, finely chopped

1 tomato, chopped

2 scallions, chopped

3 eggs, beaten

2 tablespoons basil, chopped

1 cup unsweetened rice milk (see tip)

½ cup feta cheese, crumbled

1 clove of garlic, minced

1 tablespoon all‑purpose flour

Black pepper, freshly grounded, to taste

Instructions

  1. Preheat the oven to 425°F.
  2. Line a pie pan with the piecrust, and use a fork to pierce the crust in several places. Bake the crust for 10 minutes. Remove from the oven and reduce the temperature to 325°F.
  3. In a medium bowl, mix the broccoli, tomato, scallions, eggs, basil, rice milk, feta, garlic, and flour. Season with pepper.
  4. Pour the broccoli-and-egg mixture into the prepared pie pan. Bake for 35 to 45 minutes, until a knife inserted in the center comes out clean. Let cool for 10 to 15 minutes.
  5. Slice into 8 even slices and serve.

Cooking Tip

Rice milk is a slightly sweet, creamy ingredient that works with most recipes as a dairy substitute. Check out this ‘Homemade Rice Milk‘ recipe!

To reduce the sodium even further, omit the crust. Instead, spray the pan with nonstick cooking spray and bake as directed. This will cut the sodium in the dish to 157mg.

Nutrition Info

Nutrition Info

Makes: 8 servings  Serving size: 1 slice

Calories

163

Fat

10 g

Saturated Fat

3 g

Trans Fat

0 g

Cholesterol

82 mg

Carbohydrates

13 g

Sugar

3 g

Fiber

1 g

Protein

6 g

Sodium

249 mg

Calcium

112 mg

Phosphorus

110 mg

Potassium

176 mg