Broccoli-Cheese Pie - 14g Carbs, 3g Fiber
From: Eating Well Magazine
Yield: 6 servings
Active Time: 35 minutes
Total Time: 1 1/4 hours
Ease of preparation: Easy
If you want to give this a fancy name, call it a crustless quiche. For
a vegetarian version, simply omit the Canadian bacon.
2 Tbsp plain dry breadcrumbs
4 large eggs
1 1/4 cups 1% milk
1/2 tsp hot sauce, such as Tabasco
1/4 tsp salt, or to taste
Freshly ground pepper to taste
2 cups cubed whole-wheat country bread (about 2 slices, crusts
removed)
3 cups broccoli florets
2 tsp extra-virgin olive oil
4 slices Canadian bacon, diced (about 2 1/2 oz)
1 medium onion, chopped
1 cup grated Monterey Jack or part-skim mozzarella cheese (4 oz)
1. Preheat oven to 350 degrees F. Coat a 9-inch deep-dish pie pan
(6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat
bottom and sides.
2. Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add
bread and stir to coat. Set aside in the refrigerator.
3. Steam broccoli until just tender, 3 to 4 minutes. Refresh under
cold water and drain well. Chop coarsely.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add
bacon and onion; cook, stirring often, until softened and light
golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg
mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
5. Bake the pie until light golden and set, 45 to 50 minutes. Let cool
slightly, cut into wedges and serve.
Per serving:
226 Calories, 13g Fat (5g Sat, 3g Mono), 172mg Cholesterol, 14g Carbs,
15g Protein, 3g Fiber, 479mg Sodium
Nutrition bonus:
36mg vitamin C (60% dv), 227mg calcium (28% dv)
To make ahead:
Prepare through step 4. Cover and refrigerate for up to 12 hours.