By: Jodie Shield, RD

If your child or teen is opting for a meatless style of eating, here is a tantalizing recipe the whole family can enjoy. I have been making it for years and it is so easy to make – 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! When selecting products, be sure to read the ingredient list on the food package to confirm that no animal products have been used. Also, my family loves the sweet flavor of the Swiss cheese but it tastes great with cheddar too.

Broccoli and Swiss Cheese Quiche

makes 6 servings

Ingredients:

1 pound broccoli

1 medium yellow onion, peeled and chopped

1 tablespoon olive oil

1 premade pie crust that doesn’t contain lard

4 eggs, lightly beaten

1 1/4 cups evaporated skim milk

1 tablespoon dill weed

5 ounces Swiss cheese, grated

Directions:

Rinse the broccoli in warm water, remove the stalks, and cut into florets. Sauté the onion and the broccoli in the olive oil until tender but not soft. Place the vegetables in the bottom of the pie crust. Mix together the eggs, evaporated skim milk, and dill. Pour over the vegetables into the pie curst. Top with the Swiss cheese. Bake at 375 degrees for 40 minutes or until a knife inserted in the center comes out clean. Cool for 10 minutes before cutting

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.

Nutrition Information:

355 calories

17.5 g protein

27.5 g carbohydrate

2.5 g dietary fiber

19.7 g fat

7.5 g saturated fat

145 mg cholesterol

285 mg sodium