Quick Broccoli and Cheddar Quiche

Course Main Dishes
Prep. Time 10 mins
Cooking Time 30 mins
Yields 4 servings

3/4 milk product serving(s) per person

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

4 eggs

1/4 cup (60 ml) all-purpose flour

1 1/4 cups (310 ml) milk

1 tbsp (15 ml) Dijon mustard

1/4 tsp (1 ml) salt

1/4 tsp (1 ml) Pepper

1 cup (250 ml) finely crushed thin whole wheat crackers (e.g. Wheat Thins, Breton, Stoned Wheat)

2 cups (500 ml) frozen broccoli florets, thawed, drained and chopped, if large

1 cup (250 ml) shredded Canadian Cheddar cheese

1/2 cup (125 ml) cherry or

grape tomatoes, halved

Instructions

Preheat oven to 400 °F (200 °C). Lightly butter a 9-inch (23 cm) deep-dish glass pie plate.

In a large bowl, whisk eggs until blended. Whisk in flour, milk, mustard, salt and pepper. Stir in crackers and 3/4 cup (180 mL) of the cheese and pour into prepared pie plate. Sprinkle broccoli into filling, pressing to submerge. Arrange tomatoes cut side up on top and sprinkle with remaining cheese.

Bake for about 30 min or until puffed, golden and knife inserted in centre comes out clean. Let stand for 5 min before cutting into wedges.

Tips

Cooking Tip:
To crush crackers, place in a sealable plastic bag and crush with a rolling pin, a meat mallet or the bottom of a saucepan.

For the Adventurous: Replace broccoli with chopped thawed frozen or blanched asparagus and add 1/4 cup (60 mL) chopped smoked salmon. Use Swiss or cubed Brie cheese in place of Cheddar.

Healthy Eating Tip: This recipe is an excellent source of calcium and vitamin D, two very important nutrients for bone health. Even adult bones need attention ' they're not growing in length but they are alive and changing every day. Too little calcium and vitamin D, even in adulthood, can cause your bones to weaken. Aim for at least 2-3 Milk products daily.

View the comments for this recipe and share one of your own!

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

Nutritional Info

Per serving

Energy: 359 Calories
Protein: 20 g
Carbohydrate: 27 g
Fat: 20 g
Fibre: 3 g
Sodium: 655 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 32 % / 357 mg
Vitamin B12: 46 % / 0.9 mcg
Phosphorus: 35 % / 383 mg
Riboflavin: 34 % / 0.5 mg
Vitamin A: 29 % / 289 mcg

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

Be the first to leave a comment.