• October 23, 2014

Eggcellent meal idea

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Posted: Sunday, October 21, 2012 4:30 am

Lately, every time I get stuck over what to cook for dinner, I seem to open the refrigerator and reach for a carton of eggs or egg substitute.

Omelets are one of my go-to options for breakfast. But when I’m serving eggs for dinner, I like to dress it up a little, turning to quiche, which I usually pair with a fresh salad of mixed greens.

Trying to reduce the calories and fat in quiche, I was intrigued when I found a recipe for one using phyllo dough, a staple of Greek cooking.

I’ve modified a recipe from the Detroit Free Press Test Kitchen to incorporate my favorite ingredients — ham and broccoli.

Ham-broccoli quiche with phyllo crust

Ingredients

  • 4 eggs
  • 1 cup low-fat milk
  • ½ cup fat-free half-and-half
  • 1¼ cups Italian-blend cheese
  • 3 tablespoons all-purpose flour
  • Salt and pepper to taste
  • 8 sheets phyllo dough, thawed, 9-by-14-inch sheets
  • 3 tablespoons unsalted butter, melted
  • 2 teaspoons olive oil
  • 1½ cups chopped broccoli
  • 1½ cups frozen leaf spinach
  • 1 cup cooked ham, cut in cubes

Directions

  • Preheat the oven to 350 degrees. Have ready a 9-inch deep-dish pie plate. In a medium bowl, whisk together the eggs, milk, half-and-half, cheese, flour, salt and pepper. Set aside.
  • Set the phyllo on a clean work surface and cover with a damp paper towel. Working with one sheet at a time, brush it lightly in streaks with the melted butter.
  • Place one sheet in the pie plate in the center allowing at least 1 inch to hang over the edge. Brush another sheet and place it on top of the first one crosswise.
  • Continue brushing the sheets with butter and layering them in this fashion, making sure you have an overhang around the entire edge.
  • Fold the overhang over to form an edge and brush with butter.
  • Bake the phyllo crust for 6 to 8 minutes.
  • Meanwhile, in a small skillet, heat the olive oil. Add the broccoli pieces and saute 3 to 5 minutes.
  • Add the spinach and ham and saute 2 minutes or until almost dry. Season with salt and pepper to taste.
  • Remove partially baked phyllo crust from the oven. Place the broccoli-spinach-ham mixture over the bottom of the crust. Pour the milk mixture over it.
  • Bake 30 to 35 minutes or until filling is set and slightly puffy. If the edges begin to brown too quickly, cover them loosely with foil. When filling is set, remove from oven and let sit 10 minutes before serving.

Serves: 8

Nutrition per serving: 234 calories, 14 g fat (7 g sat. fat ), 16 g carbohydrates, 12 g protein, 367 mg sodium, 129 mg cholesterol, 2 g fiber.

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