“Egg”cellent for Breakfast, Lunch, or Dinner
Written by Lisa Grentz, MS, RDN, CD
Quiche is a classic egg dish that has been a staple of French cuisine since the early 1800’s. Quiche is a tart filled with an egg and cream custard with added cheese, meat/seafood, and/or vegetables. Over time, healthier versions of quiche have emerged. One such modern day quiche is our vegetable quinoa quiche recipe detailed below. We have replaced the pastry crust made from refined flour for a complex carbohydrate, reduced the saturated fat by using a combination of whole eggs and egg whites, swapped the cream for milk, and increased the nutrient profile by adding an assortment of vegetables.
Quiche works great for a weekend brunch or as a one-dish dinner meal. No matter what time of day you serve it, quiche is sure to be the centerpiece of your table.
Vegetable Quinoa Quiche
½ cup uncooked quinoa, thoroughly rinsed
1 cup vegetable broth
1-2 TBSP olive oil
1 large onion, diced
2 Roma tomatoes, diced
½ cup sliced mushrooms, diced,
1 small zucchini, diced
2 cups (about half of a 5-ounce bag) of fresh baby spinach
5 large whole eggs
5 large egg whites
¼ cup milk of choice
½ tsp. fine sea salt
½ tsp. ground black pepper
Salsa (optional)
Preheat oven to 350 degrees F. Spray a 9-inch glass pie pan with non-stick cooking spray and set aside.
In a small saucepan, combine the rinsed quinoa and broth. Bring to a boil over high heat; cover, then reduce heat to medium-low and cook for 15 minutes, or until the liquid is absorbed and the centers of the seeds are transparent.
Remove the saucepan from the stove; allow to stand, covered, for 5 minutes. Remove the lid, then fluff the quinoa with a fork. Cool slightly.
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion to the skillet and sauté for 5 minutes, stirring occasionally. Add the tomatoes, mushrooms, and zucchini and continue sautéing for another 5 minutes, stirring occasionally. Finally, add the spinach; continue sautéing, stirring occasionally, until the spinach is wilted. Remove skillet from the heat and allow mixture to cool slightly, about 5 minutes.
In a mixing bowl, whisk together the eggs, egg whites, milk, salt, and pepper. Fold the slightly cooled quinoa and vegetables into the egg mixture. Pour the mixture into the prepared pie pan. Bake for 30-35 minutes, or until the eggs are lightly browned and set. Cool slightly before cutting into wedges and serving.
Top individual servings with salsa (if desired).