Courtesy of Wheat Foods Council
6Servings•15 Min.Prep Time•47 Min.Cook Time•
原料：
Whole Wheat Pastry Crust: (see Note)
1 c. whole wheat pastry flour
1 tsp. sugar
3/4 tsp. salt
5 Tbsp. vegetable oil
2 Tbsp. milk
-
Quiche Filling
3 large eggs
1 c. broccoli, torn into large bite-sized florets
1 1/2 c. lowfat Swiss cheese, shredded
8 oz. evaporated skim milk
2 cloves garlic, minced
1 small onion, chopped
1 tsp. salt
1/2 tsp. pepper
2 or 3 medium-sized tomatoes, sliced
1/4 c. Parmesan cheese, shredded
说明：
- Preheat oven to 400°F. Into 8 or 9-in. quiche plate or pie plate, stir together flour, sugar and salt. With fork, whip together oil and milk; pour over flour mixture. Mix with fork till all flour is dampened. Press dough evenly against bottom and sides of plate. Crimp edges.
- Line the unpricked pastry shell with a double thickness of foil. Bake in oven for 8 min. Remove foil. Bake for 4-5 min. more or till pastry is set and dry. Remove from oven. Reduce oven temperature to 350°F; add quiche filling (see below). If necessary, cover edge of crust with foil to prevent over browning.
Directions for Quiche Filling:
- Blanch your broccoli by pouring a cup or two of boiling water over it in a colander and drain.
- Whip eggs with wire whisk; add broccoli, shredded Swiss cheese, evaporated milk, garlic, onion, salt and pepper; stir until blended. Pour into prepared (cooked) pastry crust. Slice tomato and place on top of quiche mixture; sprinkle with Parmesan Cheese. Bake for 35-45 min. or until quiche tests done in center. Wrap the edges of the pastry crust toward the end of cooking time to prevent over browning. Cool on wire rack for 5-10 min. before cutting.
- Note: Time saver approach: Purchase a ready-to-bake whole wheat pie crust from the grocery store and prepare according to package directions.
营养：
| 成分 | 数值 |
|---|
| Calories | 300 |
| Total Fat | 16g |
| Saturated Fat | 8g |
| Cholesterol | 105mg |
| Total Carbs | 22g |
| Fiber | 4g |
| Protein | 19g |
| Sodium | 740mg |