Healthy Eating in April – Broccoli, Ham & Cheese Quiche

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Ingredients:

  • 16 ounces precooked shredded potatoes, or frozen hash browns (thawed)
  • 1 3/4 cups liquid egg substitute, such as Egg Beaters, or 8 eggs, beaten, divided
  • 2 tablespoons all-purpose flour
  • 1 tablespoon 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

Directions:

Preparation – 20 minutes active and ready in 2 hours

  • Pre-heat oven to 375 degrees Fahrenheit. 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 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 1 1/2 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.

 

Make ahead tip: Prepare crust; cool, wrap and refrigerate for up to 1 day. Let stand at room temperature while continue with step 5 and preheat oven.

Healthier version: Use sweet potatoes instead of hash browns and Greek yogurt instead of sour cream.

Nutritional facts per serving:

(Makes 6 servings)

297 calories
17 grams of carbs
41 milligrams of cholesterol
16 grams of total fat
1 gram of sugar
21 grams of protein
622 milligrams of sodium
2 grams of fiber

Click here to download this recipe as a pdf.

Source: www.eatingwell.com

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