Robin’s Healthy Take: Lighter Mother’s Day Brunch by Robin Miller in Robin's Healthy Take, May 7, 2011
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This year, surprise Mom with a breakfast-in-bed classic: QUICHE! Quiche is basically milk or cream and eggs baked in a pie crust — delicious, yes, but not exactly healthy fare. Variations like quiche Lorraine with bacon and cheddar add even more calories and fat to the mix. Get the facts on your typical slice of quiche, then try my lighter version.
Classic Quiche: The Nutrition Facts
You probably know that quiche isn’t the healthiest food out there, but all the cheese and cream mean lots of fat in even a small slice. Check out the calories and fat in one slice (about 4 ounces) of regular quiche:
Quiche Lorraine: Calories: 368; Total Fat: 29 grams; Saturated Fat: 13 grams
Vegetarian Quiche: Calories: 365; Total Fat: 28 grams; Saturated Fat: 14 grams
Spinach and Cheese Quiche: Calories: 295; Total Fat: 23 grams; Saturated Fat: 10 grams
You wanna make Mom smile, not feel compelled to clock 50 laps around the block after breakfast. My lighter version is just decadent enough with low-fat milk instead of cream, 3 egg whites to replace 2 whole eggs and light Swiss cheese instead of regular. Then I added broccoli, because I happen to love it. Feel free to substitute an equal amount of fresh asparagus (chop spears into 1-inch pieces) or broccoli rabe (you’ll need to blanch them both like the broccoli, below). You can also try veggies that don’t require blanching, like frozen or thawed chopped spinach (squeeze out all the water first), chopped artichoke hearts and roasted red peppers. I cheated with a ready-made pie crust because, let’s be honest, it’s MY Mother’s Day too!
Broccoli and Cheese Quiche for Mom
This quiche is easy enough for all dads and kids with no cooking ability! Serve some fruit, coffee and juice on the side (and maybe a fresh flower?) and mom will never forget this day.
1 (9-inch) refrigerated pie crust
1 1/2 cups fresh broccoli florets
2 teaspoons olive oil
1 cup chopped red onion
3 cloves garlic, minced
3/4 cup grated light Swiss chees
1 cup 1 percent low-fat milk
3 large egg whites
1 large egg
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
Preheat oven to 375 degrees F. Press pie crust into the bottom and up the sides of a 9-inch pie pan or removable bottom tart pan. Set pie pan on a baking sheet and set aside.
Blanch broccoli in a pot of boiling water for 1 minute. Drain and arrange broccoli on the bottom of prepared pie crust. Set aside.
Heat oil in large skillet over medium heat. Add onion and garlic and cook 2-3 minutes, until soft. Spread onions and garlic over broccoli. Top with grated cheese.
Whisk together milk, egg whites, egg, salt, pepper, and nutmeg. Pour mixture over vegetables and cheese. Bake 25-35 minutes, until filling is browned and set. Let stand 5 minutes before slicing into wedges. Serves 8
Nutrition Info Per Serving
Total Fat: 10 grams
Saturated Fat: 4 grams
Total Carbohydrate: 18 grams
Protein: 8 grams
Sodium: 294 milligrams
Cholesterol: 37 milligrams
Fiber: 1 gram
TELL US: What are you cooking (or eating) for Mother’s Day?
Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.