EATINGWELL: Broccoli, Ham and Cheese Quiche
Broccoli, Ham and Cheese Quiche. (Peter ArditoEatingWell / September 5, 2013)
Broccoli, Ham and Cheese Quiche
Active Time: 20 minutes
Total Time: 2 hours
16 ounces precooked shredded potatoes or frozen hash browns (thawed)
1 3/4 cups liquid egg substitute, such as Egg Beaters, divided
2 tablespoons all-purpose flour
1 tablespoon canola oil or extra-virgin olive oil
1/4 teaspoon salt
2 cups finely chopped broccoli florets
1 cup shredded extra-sharp Cheddar cheese
3/4 cup finely diced smoked ham
3/4 cup reduced-fat sour cream
1/4 cup minced fresh chives
1/8 teaspoon freshly ground pepper
Preheat oven to 375 F. Generously coat a 9-inch springform pan with cooking spray. Line a rimmed baking sheet with foil.
If using hash browns, squeeze any excess moisture from the thawed potatoes. Toss shredded potatoes (or hash browns) with 1/4 cup egg substitute, flour, oil and salt in a medium bowl. Pat the mixture into the bottom and 2 inches up the sides of the prepared springform pan. Bake until the potatoes are beginning to brown at the edges, 35 to 40 minutes.
Fill the crust with broccoli, cheese and ham. Whisk the remaining 11/2 cups egg substitute, sour cream, chives and pepper in a medium bowl. Place the pan on the prepared baking sheet and pour the egg mixture over the filling.
Bake the quiche until the center is just set, 50 minutes to 1 hour. Let cool for 15 minutes. Run a knife around the edges to loosen the sides, remove the pan sides and cut the quiche into wedges.
To Make Ahead: Prepare crust; cool, wrap and refrigerate for up to 1 day. Let stand at room temperature while you continue with Step 3 and preheat oven. | Equipment: 9-inch springform pan
Per serving: 296 calories; 16 g fat (7 g sat, 5 g mono); 42 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 22 g protein; 2 g fiber; 603 mg sodium; 440 mg potassium
Nutrition Bonus: Vitamin C (52 percent daily value), Vitamin A (28 percent dv), Calcium (22 percent dv), Iron (16 percent dv), Zinc (15 percent dv)
1 Carbohydrate Servings
Exchanges: 1 starch, 1/2 vegetable, 1/2 high fat meat, 1 1/2 lean meat, 1 fat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com.)