Crustless Mushroom & Baby Kale Quiche
Quiche is a versatile, delicious dish that can be served at any meal, dressed up or down, served warm or at room temperature, and made with any vegetable and cheese combination. This recipe in particular is very nutritious: Eggs are not only a great source of protein, the yolk is one of the few foods that contains naturally occurring vital, vitamin D. Egg yolks also contain Choline, a relatively unfamiliar water-soluble vitamin that is essential for proper function of every cell in the body.
Milk is a good source of fortified vitamin D, calcium, and protein. The vegetables and whole grain bread crumbs are loaded with a plethora of vitamins, minerals, fiber, antioxidants, and more. On top of all this nutrition, this quiche is so easy to make as there’s no crust to fool with. Fifteen minutes of prep can yield a great meal. Serve with salad greens dressed with a vinaigrette, along with yogurt, granola and fresh berries for dessert.
1 T EVOO
1.5-2 cups washed, de-stemmed, thinly sliced Mushrooms
2 cups fresh (or frozen, but drain well) chopped baby Kale (or Spinach)
½ cup chopped fresh Scallions
¼ cup bread crumbs, preferably whole grain (I like Ian’s Panko Whole Wheat…you can even use Wheat Germ)
2 cups lowfat Milk
6 whole Eggs
½ cup grated Pamesan Reggiano cheese (or whatever you have)
½ tsp Garlic Powder, Fresh Ground Pepper, Italian Seasoning or 1 T
1. Preheat oven to 350ºF
2. Heat a 12-inch skillet over med-high heat.
3. Add EVOO and sauté mushrooms and scallions for about 3-4 minutes.
4. Add kale and cook another 3-4 minutes.
5. Turn off skillet heat, add breadcrumbs and fold in together well, and place into a lightly oiled deep dish quiche pan or pie plate.
6. In a mixing bowl, whisk together the milk, eggs, and spices until well blended. Add in cheese and pour over vegetables in pan.
7. Bake for 45-60 minutes or until center of quiche if firm. Allow to stand for 5 minutes before cutting and serving.