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A Broccoli-and-Cheese Quiche

by
author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
A Broccoli-and-Cheese Quiche
A broccoli-and-cheese quiche is a delicious breakfast food. Photo Credit vegetable quiche image by hazel proudlove from <a href='http://www.fotolia.com'>Fotolia.com</a>

Quiche is a delicious baked breakfast or brunch food that contains eggs, vegetables, meat and cheese, baked into a golden crust. Making a broccoli-and-cheese quiche is quick and easy. Make your breakfast complete by enjoying a slice of quiche with your favorite breakfast meat, such as bacon or sausage.

Ingredients and Procedures

The primary ingredient in quiche is eggs, which are blended with milk to make them light and fluffy. You can make your own pie shell, or purchase one pre-made. Broccoli should be blanched and cut into small florets before baking. Blanching the broccoli in boiling water helps soften it, so it does not have an overly crunchy texture in your quiche. You can use your favorite shredded cheese in quiche, but cheddar complements broccoli best. Fill the shell with the broccoli florets, egg mixture and cheese. Bake it until cooked thoroughly, slice and serve immediately.

Calories and Macronutrients

Broccoli-and-cheese quiche is high in fat and calories, which come from the eggs and cheese. An 8-inch quiche serves six people. One slice provides around 230 calories, most of which come from fat. Carbohydrates, fat and protein are the three key macronutrients your body uses for energy. According to MayoClinic.com, 45 to 65 percent of your total calories should come from carbs, 20 to 35 percent needs to come from fat, and 10 to 35 percent should come from protein. Both carbohydrates and protein contain 4 calories per gram, but fat has 9 calories per gram. One slice of broccoli-and-cheese quiche contains about 11 g of carbs, 16 g of fat and 10 g of protein. This accounts for 44 calories from carbohydrates, 144 calories from fat and 40 calories from protein.

Vitamins and Minerals

Broccoli-and-cheese quiche is loaded with several key vitamins. Hiding broccoli in a quiche is a simple way to sneak in some of your veggie servings. Vitamins A and K are fat-soluble vitamins that are hidden in broccoli. Your body uses vitamin A for overall eye health and optimal vision. Vitamin K is needed to help your blood clot when a wound occurs. Broccoli also has vitamin C, for a strong immune system, and folate, which helps with the growth of tissues and cells. Eggs contain niacin, which helps your body break down carbohydrates, and vitamin D, which helps your body absorb calcium for strong bones.

Healthy Alternatives

If you are watching your weight or need to reduce calories, you can make a few substitutions in your broccoli-and-cheese quiche. Make your quiche with 4 parts of egg whites and 1 whole egg. This will give you the texture and flavor of whole eggs, but saves about 25 calories and 4 g of fat per slice. Use 1-percent or skim milk in place of a higher-fat milk. Cut back on the shredded cheese or select a low-fat version to cut additional calories from your diet.

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