Enjoy a lightened up version of this traditional French quiche.

By: Jodie Shield, RDN

Just retuned from my first trip to Paris -oh la la! So many wonderful things to eat, but my favorite was their rich, creamy quiche.  Authentic French quiche is loaded with fat and calories, but my Broccoli and Swiss Cheese Quiche is light and delicious. I’ve been making it for years and it’s so easy – especially if you use a ready-to-eat pie crust. My friend, Linda, shared one of her many fabulous culinary secrets: add a little flour and roll it out so that the crust fits your pan.  This helps the crust remain flaky and taste homemade! Also, my family loves the sweet flavor of the Swiss cheese, but it tastes great with cheddar, too. I like to serve quiche with my Classic Spinach Salad and a slice of crusty whole-grain bread. Bon appetit!

Broccoli and Swiss Cheese Quiche

makes 6 servings

Ingredients:

  • 3/4 pound broccoli
  • 1 small yellow onion, peeled and chopped
  • 1 tablespoon olive oil
  • 1 (9-inch) premade pie crust that doesn’t contain lard
  • 4 eggs, lightly beaten
  • 1 1/4 cups evaporated skim milk
  • 1 tablespoon dill weed
  • 1/3 cup Swiss cheese, grated
  • Directions:
  1. Preheat oven to 375°F.
  2.  Rinse broccoli in warm water, remove stalks, and cut into florets.
  3.  In large 12-inch skillet, sauté onion and broccoli in olive oil until tender but not soft. Place vegetables in bottom of piecrust.
  4.  Mix together eggs, evaporated skim milk, and dill weed. Pour over vegetables into the piecrust. Top with Swiss cheese.

Nutrition Information per 1 slice quiche: 323 calories, 17 grams protein, 22 grams carbohydrate, 18 grams fat, 7 grams saturated fat, 146 milligrams cholesterol, 2 grams fiber, 254 milligrams sodium

Vegetarian Tip: For vegetarians who do not consume eggs or milk, use an egg-free substitute, a nondairy creamer or soy milk for the evaporated skim milk, and soy cheese in place of the Swiss cheese.

Related Articles

Share

About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

(6) Readers Comments

  1. Pingback: Know Exactly What Your Eating With New Menu Labels | Nutrition

  2. I am so happy that I found this recipe! I have recently stopped eating as much meat, but my family is not on the same page with this change. I have been looking for tasty meatless dishes that I could incorporate for family brunch when we all get together. Thanks for the idea!

  3. Hi Jodie,
    I love this recipe! Quiche make for a great breakfast, lunch or dinner. It’s a great way to get protein as well as vegetables into your diet. I think this is a very kid-friendly recipe and it can be great for left-overs! I also LOVE the vegetarian tips at the end of this recipe. Many more people are looking for alternatives and I thought that was great 🙂

    Angela Dennison

    • Jodie

      Angela, So glad you approve! This is one of my daughter’s favorites. She begged my to post it so she could have the recipe now that she’s away at school.

  4. Pingback: Healthy Spring Vegetable Frittata — Valerie Latona

  5. I have never added dill into my quiche – I am excited to try this! Thank you.

Leave a Reply

Your email address will not be published. Required fields are marked *