Eggs. Need I say more? Put that silly cholesterol scare to rest and just enjoy the little buggers. A couple every now and then won’t hurt ya. In fact, I am sure they will make you quite happy.
Like all animal meats, I really try to eat eggs that are humanely raised, antibiotic free and locally produced, when possible. My super awesome roomie at work (aka coolest social worker ever – shout out!) has chickens so I score some local eggs from her pretty much weekly. Check out this double yolk I got one week!
So tonight, it’s an easy night. One filled with leftover orzo and quiche that holds a plethora of veggies – broccoli, onion, tomato and peas. A touch of ricotta salata cheese on top and viola, dinner is served.
Healthy Crustless Quiche
This hearty quiche is spilling over with veggies and just enough cheese on top to satisfy that cheesy craving. Pair it with toast, a salad or in my case, some leftover orzo.
Serves ~6
Ingredients
1 small head broccoli, chopped
1 small white onion, chopped
2 medium tomatoes, chopped
1 cup frozen peas
4 scallion stalks, chopped
8 eggs
3/4 cup 1% Organic milk ( I usually use soy milk in everything, but I find that it really alters the flavor of eggs)
2 TBS dijon mustard
1 TBS canola oil
6 oz ricotta salata cheese (or any soft crumbly cheese, such as feta or goat cheese)
Dash of nutmeg
Salt and pepper to taste
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Preheat oven to 350.
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Heat oil in large saute pan and cook onion and broccoli for about 5 minutes. Add the tomatoes, scallions and peas, and season with salt and pepper. When done, pour into an oiled baking dish.
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In a large bowl, combine eggs, milk, mustard, nutmeg, salt and pepper and whisk together.
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Pour the egg mixture over the veggies and top with cheese.
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Bake for 30-40 minutes or until done.
Nutrition for 1/6 of the quiche:
134 calories, 7 g fat, 4.5 g saturated fat, 50 mg cholesterol, 287 mg potassium, 3 g fiber, 9 g protein
*Also a hearty source of vitamin A, B vitamins and selenium
