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MAC's Recipe of the Month: Dec 2017

MAC Nutrition - Friday, December 01, 2017
 

A Versatile Dish for Holiday Celebrations

Quiche is one of those dishes that can go well with most occasions. It can be a delicious breakfast for when family is in town, or it can act as a perfect appetizer or even side dish for holiday meals. This version is made with eggs, potatoes, and roasted vegetables, making it a meal or snack that is well-balanced in protein, carbohydrates, and fiber- and nutrient-rich vegetables. This is a fairly simple version because the potato crust used in this recipe is more approachable and less time-consuming than a typical pastry crust. Make it in a large pan, or make mini quiches using a cupcake tin for a more festive flair. Making one of these quiches ahead of time and freezing it will mean you’re always ready for a party!

Holiday Quiche
Yield: 8 wedges

Ingredients

Crust:
3 large potatoes, grated
2 tablespoons olive oil
Dash of salt and pepper

 Filling:
1 cup chopped broccoli
3 cloves chopped garlic
1 cup halved cherry tomatoes
Drizzle of olive oil
1 1/3 cup milk
4 eggs
2 ounces grated cheese, such as Gouda, mozzarella, or asiago
Dash of salt and pepper

Directions

Preheat oven to 450 degrees Fahrenheit.
To prepare the crust, press grated potatoes with a towel to remove excess moisture.
In a pie dish, mix grated potatoes with olive oil, salt, and pepper and press the mixture into the dish and up the sides to form a crust.
Place chopped broccoli, garlic, and tomatoes on a baking sheet with a drizzle of olive oil.
Place crust and vegetables in the preheated oven for 25 minutes.
While crust and vegetables are in the oven, prepare the filling by beating the milk, eggs, cheese, salt, and pepper together in a mixing bowl until smooth.
When pie crust and vegetables are done, combine vegetables with egg filling mixture and pour the vegetable and egg mixture into the pie crust.
Lower oven temperature to 350 degrees Fahrenheit and bake the assembled quiche for 45 minutes or until the filling is set and the top is slightly browned.
Let stand and serve!

Tip: Add any other vegetables you have around. Mushrooms, onions, shallots, and spinach go especially well in this recipe. This is a great way to use up extra produce! Using frozen vegetables will make this recipe even quicker and easier.

Tip: The filling can be made without eggs and dairy by food processing or blending 12.5 ounces of tofu, 3 tablespoons of hummus, and 3 tablespoons of nutritional yeast and using this mixture in place of the eggs, milk, and cheese in the filling recipe. Add the salt and pepper to this tofu mixture and combine the roasted vegetables and the tofu mixture and spread the mixture into the baked potato crust. Bake the assembled quiche at 375 degrees Fahrenheit for 30 to 40 minutes.

Approximate Nutrition Information per serving for egg quiche (calculated using skim milk and asiago cheese):
Calories per serving: 223
Fat per serving: 9g
Protein per serving: 9g
Total Carbohydrate: 25g
Fiber: 4g
Sodium: 215mg

Recipe adapted from: https://minimalistbaker.com/simple-tofu-quiche/
http://www.myrecipes.com/recipe/mushroom-gruyere-spinach-quiche


This month's recipe comes from Louisa Paine, Registered Dietitian at The Mount Auburn Club. Personalizing recipes is one of our specialties!  

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The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.