Quick Broccoli and Cheddar Quiche

Our dietitians' favourite

This recipe is taken from the 2007 Milk Calendar. This is the Quick Broccoli and Cheddar Quiche recipe.

  • Prep: 10 min
  • Cooking: 30 min
Yields 4 servings
quick broccoli and cheddar quiche

Ingredients

  • 4 eggs
  • 1/4 cup (60 mL) all-purpose flour
  • 1 1/4 cups (310 mL) Milk
  • 1 tbsp (15 mL) Dijon mustard
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1 cup (250 mL) finely crushed thin whole wheat crackers (e.g. Wheat Thins, Breton, Stoned Wheat)
  • 2 cups (500 mL) frozen broccoli florets thawed, drained and chopped, if large
  • 1 cup (250 mL) shredded Canadian Cheddar cheese
  • 1/2 cup (125 mL) cherry tomatoes or grape tomatoes halved

Preparation

Preheat oven to 400 °F (200 °C). Lightly butter a 9-inch (23 cm) deep-dish glass pie plate.

In a large bowl, whisk eggs until blended. Whisk in flour, milk, mustard, salt and pepper. Stir in crackers and 3/4 cup (180 mL) of the cheese and pour into prepared pie plate. Sprinkle broccoli into filling, pressing to submerge. Arrange tomatoes cut side up on top and sprinkle with remaining cheese.

Bake for about 30 min or until puffed, golden and knife inserted in centre comes out clean. Let stand for 5 min before cutting into wedges.

Tips

Cooking Tip:To crush crackers, place in a sealable plastic bag and crush with a rolling pin, a meat mallet or the bottom of a saucepan.

For the Adventurous: Replace broccoli with chopped thawed frozen or blanched asparagus and add 1/4 cup (60 mL) chopped smoked salmon. Use Swiss or cubed Brie cheese in place of Cheddar.

Healthy Eating Tip: This recipe is an excellent source of calcium and vitamin D, two very important nutrients for bone health. Even adult bones need attention ' they're not growing in length but they are alive and changing every day. Too little calcium and vitamin D, even in adulthood, can cause your bones to weaken. Aim for at least 2-3 Milk products daily.

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Nutrition

Nutritional Information

per serving
Energy: 359 Calories
Protein: 20 g
Carbohydrate: 27 g
Fat: 20 g
Fibre: 3 g
Sodium: 655 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 32 % / 357 mg
Vitamin B12: 46 % / 0.9 mcg
Phosphorus: 35 % / 383 mg
Riboflavin: 34 % / 0.5 mg
Vitamin A: 29 % / 289 mcg