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Ингредиенты
- 9 x inch Whole-Wheat Pie Shell (see separate recipe)
- 2 1/2 c. broccoli florets
- 1 Tbsp. extra virgin olive oil
- 1 lrg onion, halved and thinly sliced
- 2 c. regular or possibly low-fat lowfat milk
- 1/3 c. fine yellow cornmeal
- 1 1/2 c. shredded sharp cheddar cheese, (6 ounce.)
- 1 lrg egg
- 1 lrg egg white, lightly beaten (reserve yolk for pie shell)
- 2 tsp Dijon mustard
- 1 tsp dry basil
- 1/2 tsp salt
Инструкции
- 8 SERVINGS OVO-LACTO
- Here's a way to make a great-tasting quiche with fewer Large eggs. The filling is bound with a quick-cooked version of polenta, that firms things up nicely and adds much in the way of flavor and texture. Broccoli and onions make a delicious filling, but any steamed vegetable works equally well.
- Preheat oven to 375F. Prepare, bake and cold pie shell as directed. Keep oven on.
- Meanwhile, in large saucepan fitted with steamer basket, bring 2 inches water to a boil. Add in broccoli; cover and cook till just tender, about 4 min.
- Set aside to cold.
- In medium skillet, heat oil over medium heat. Add in onion and cook, stirring often, till softened, about 5 min. Remove from heat; set aside.
- In small saucepan, whisk together lowfat milk and cornmeal. Bring to a very slow boil over medium heat, whisking often. When mix starts to thicken, reduce heat to very low and cook, whisking constantly, till medium-thick, about 5 min. Remove from heat and whisk in cheese, half at a time. Cold briefly, then whisk in egg, egg white, mustard, basil and salt. Add in sauteed onion and mix well.
- Arrange broccoli in cooled pie shell. Scrape cornmeal mix over broccoli and smooth with spoon, wiggling spoon so mix settles. Bake till quiche is golden, about 40 min. Transfer to wire rack and cold at least 20 min before cutting into wedges. Serve hot.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 77g | |
| Recipe makes 8 servings | |
| Calories 156 | |
| Calories from Fat 90 | 58% |
| Total Fat 10.18g | 13% |
| Saturated Fat 5.11g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 74mg | 25% |
| Sodium 315mg | 13% |
| Potassium 129mg | 4% |
| Total Carbs 8.41g | 2% |
| Dietary Fiber 1.0g | 3% |
| Sugars 1.34g | 1% |
| Protein 8.04g | 13% |
