Broccoli Quiche: A Savory and Nutritious Breakfast Delight
Introduction
Broccoli quiche, a classic breakfast or brunch dish, combines the wholesome goodness of broccoli with the creamy indulgence of eggs and cheese. This savory pie is not only delicious but also packed with essential nutrients, making it a perfect meal to start your day.
Nutritional Value
Broccoli quiche is a nutritional powerhouse, offering a range of vitamins, minerals, and antioxidants. Here's a breakdown of its key nutrients:
* Protein: Eggs and cheese provide a substantial amount of protein, essential for building and repairing tissues.
* Fiber: Broccoli is rich in fiber, which aids digestion, promotes satiety, and lowers cholesterol levels.
* Vitamin C: Broccoli is an excellent source of vitamin C, an antioxidant that boosts immunity and protects against cell damage.
* Vitamin K: Broccoli and eggs are good sources of vitamin K, which promotes bone health and prevents excessive bleeding.
* Potassium: Eggs and cheese contain potassium, a mineral that regulates blood pressure and supports nerve function.
Ingredients
To make a delicious broccoli quiche, you will need the following ingredients:
* 1 pie crust
* 1 head of broccoli, chopped
* 1 cup shredded cheddar cheese
* 6 eggs
* 1 cup milk
* 1/2 cup diced onion
* 1/4 cup chopped fresh parsley
* Salt and pepper to taste
Instructions
1. Preheat oven to 375°F (190°C).
2. Spread the pie crust in a 9-inch pie plate.
3. Place the broccoli, cheese, onion, and parsley in the pie crust.
4. In a bowl, whisk together the eggs, milk, salt, and pepper.
5. Pour the egg mixture over the vegetables in the pie crust.
6. Bake for 35-45 minutes, or until the quiche is set and the top is golden brown.
7. Let the quiche cool for a few minutes before slicing and serving.
Variations
* Add cooked bacon or sausage for a meaty flavor.
* Use different vegetables, such as spinach, mushrooms, or bell peppers.
* Experiment with different cheeses, such as Swiss, mozzarella, or feta.
* Top the quiche with sliced tomatoes or olives for a colorful and flavorful garnish.
Tips
* For a crispier crust, pre-bake the pie crust for 10-15 minutes before adding the filling.
* If you don't have a pie crust, you can use a pre-made tart shell or even a cast-iron skillet.
* Let the quiche cool slightly before slicing to prevent the filling from spilling out.
* Broccoli quiche can be stored in the refrigerator for up to 3 days or in the freezer for up to 2 months.
Conclusion
Broccoli quiche is a versatile and satisfying dish that is perfect for any occasion. Its combination of nutrients, flavors, and textures makes it a healthy and delicious choice for breakfast, brunch, or lunch. Whether you are looking for a quick and easy meal or a special treat, broccoli quiche is sure to impress.