December 8th, 2009
Crust-less Broccoli/Cheese Quiche
The experts say that breakfast is the most important meal of the day. Even though I office from home, I find that my mornings tend to get away from me and I survive on coffee….and them am famished (and make poor choices) for lunch. I’ve found a way to really combat that problem by spending a little extra time in the kitchen and having ready-made, easy-to-grab, dishes-we-love in the fridge, just waiting to be consumed.
Ah! The joys of warming a piece of heaven in the form of eggs, broccoli, and flavorful cheeses can be yours, too. On an evening when I’ll already be cooking, I whip up one of these incredibly simple quiches, and let it cook while we eat. The next morning (and for a few mornings or lunches after), a healthy and delicious meal takes mere moments. This recipe has been adapted from the Sonoma Diet Cookbook.
Ingredients:
- 4 Beaten Eggs (I use Eggs Plus that have Omega 3’s)
- 1/3 cup whole wheat pastry flour
- 2 teaspoons minced garlic
- 1 tablespoon fresh dill weed(or 2 teaspoons dried dill)
- 1/4 teaspoon freshly ground black pepper
- 1/8th teaspoon salt (I prefer Kosher Salt for cooking)
- 1 1/2 cup low-fat cottage cheese
- 1 – 10 ounce package frozen broccoli, cooked and drained
- 1 cup crumbled feta cheese (I use reduced fat)
- 1 cup shredded reduced-fat sharp cheddar
Preheat oven to 350, lightly coat 9 inch pie plate with cooking spray (I use Olive Oil cooking spray). In bowl, combine everything. Mix well and pour into prepared pie plate. Bake for 50-55 minutes, or until a knife inserted near center comes out clean. Cool on wire rack for 5 minutes and then go ahead and slice it into eight pieces (though sometimes, I only cut it into 6 slices!). Cover well and place in your fridge.
If you’re interested in the nutritional breakdown, it’s an amazing and healthy: Calories: 188 / Protein: 16 / Carbs: 9 / Fiber: 2 / Fat 8 / Sat Fat: 5. To warm, just pop it in the microwave for 45 to 75 seconds. I like to serve it with a few slices of tomato or some canned pineapple, just to round out the meal. It’s a great way to add a real umph to start your day.
I also have a turkey-sausage breakfast casserole recipe I’ll share next week. What are your favorite go-to, quick-grab recipes?
