Menu Planning & Recipes

Mushroom & Swiss Chard Quiche

 

Servings: 8

Printable Version


Ingredients:

  • 1/3 cup onion, diced

  • ¼ lb mushrooms, stemmed, sliced

  • ¼ cup red pepper, diced

  • 2 tsp olive oil

  • ½ tsp salt, divided

  • dash thyme

  • 1 pie crust (I use Betty Crocker's or you can make your own)

  • 2 oz (about 3 deli thin slices) provolone cheese

  • 4 large eggs

  • 1 ½ cups lowfat milk

  • 3 Tbsp whole wheat flour

  • ¼ tsp dry mustard

  • ¾ cup swiss chard, broken into bite-sized pieces

Directions:

  1. Preheat oven to 375° F.

  2. Add olive oil to a large skillet over low-medium heat. Saute onion, mushroom, red pepper, thyme, and ¼ tsp salt until tender (about 7-10 min).

  3. Make your pie crust and form it into a 9” pie dish. Layer the provolone cheese on the bottom of the pie. Cover the cheese layer with the sauteed mushroom mixture.

  4. Make the custard. Whisk together the eggs, milk, whole wheat flour, dry mustard and remaining ¼ tsp salt. Pour custard into pie dish.

  5. Add swiss chard leaves to the quiche. Be careful not to overflow the custard.

  6. Bake in the pre-heated oven for 40-45 minutes or until the center is solid when jiggled. Let cool for at least 15 minutes before cutting.

Nutrition: (Serving size: 1/8 of 9” quiche)

calories: 230 protein: 8.5g total carbohydrate: 19.8g total fat: 12.9g

sugars: 4g sodium: 375mg dietary fiber: 0.7g saturated fat: 5.4g

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*Recipe contributed by Allissa Eiser, 
Bastyr University Dietetic Internship project Feb. 2012