Southwestern Broccoli Quiche

Name: Southwestern Broccoli Quiche
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 6
Cuisine: Mediterranean, French, European
Ingredients: 283 grams package frozen chopped broccoli, thawed, drained, and squeezed dry; 326 grams refrigerated corn bread twist dough (such as Pillsbury); 118 milliliters frozen whole-kernel corn; 1 large egg; 3 larges egg whites; 237 milliliters evaporated fat-free milk; 2 garlic cloves, minced; 1 teaspoons ground cumin; 0 teaspoons ground red pepper; 1 jalapeño pepper, seeded and chopped; 118 milliliters chopped onion; 1 teaspoons dried oregano; 118 milliliters chopped red bell pepper; 1 teaspoons salt; 85 grams 3/4 cup reduced-fat sharp cheddar cheese; 1 teaspoon vegetable oil

You can never have too many Mediterranean recipes, so give Southwestern Broccoli Quiche a try. This recipe makes 6 servings with 357 calories, 15g of protein, and 15g of fat each. This recipe covers 19% of your daily requirements of vitamins and minerals. If you have egg, corn bread twist dough, ground cumin, and a few other ingredients on hand, you can make it. To use up the evaporated milk you could follow this main course with the Avocado Milkshake as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a vegetarian diet.

Instructions

Preheat oven to 35

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Oven

Unroll dough; unfold layers (do not separate into strips).

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Dough

Place layers lengthwise, end to end, into an 11 x 7-inch baking dish coated with cooking spray. Pinch ends in the middle to seal; press dough up sides of dish. Set aside.

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Cooking Spray

Dough

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Baking Pan

Heat vegetable oil in a large nonstick skillet over medium-high heat.

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Vegetable Oil

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Frying Pan

Add onion, garlic, and jalapeo; saut 3 minutes or until soft.

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Garlic

Onion

Add corn and the next 5 ingredients (corn through broccoli); saut for 5 minutes or until vegetables are soft and liquid evaporates.

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Vegetable

Broccoli

Corn

Remove from heat, and cool 5 minutes.

Combine milk, egg whites, egg, and salt; stir well with a whisk.

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Egg Whites

Milk

Salt

Egg

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Whisk

Sprinkle cheese over dough. Spoon broccoli mixture evenly into pan.

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Broccoli

Cheese

Dough

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Frying Pan

Pour milk mixture over broccoli mixture.

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Broccoli

Milk

Place dish on a baking sheet.

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Baking Sheet

Bake at 350 for 45 minutes; cover and bake for an additional 10 minutes or until set.

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Oven

Let stand 10 minutes.

Equipment

Ingredients

Servings:

283grams

package frozen chopped broccoli, thawed, drained, and squeezed dry 326grams

refrigerated corn bread twist dough (such as Pillsbury)118milliliters

frozen whole-kernel corn 1large

egg 3larges

egg whites 237milliliters

evaporated fat-free milk 2

garlic cloves, minced 1teaspoons

ground cumin 0teaspoons

ground red pepper 1

jalapeño pepper, seeded and chopped 118milliliters

chopped onion 1teaspoons

dried oregano 118milliliters

chopped red bell pepper 1teaspoons

salt 85grams

3/4 cup reduced-fat sharp cheddar cheese 1teaspoon

vegetable oil

Recommended wine: Bordeaux, Champagne, White Burgundy

French works really well with Bordeaux, Champagne, and White Burgundy. French wine is just as diverse as French food, but you rarely go wrong with champagne. If your meal calls for a white wine, you might also try a white burgundy. For a red, try a red bordeaux blend. One wine you could try is Baron des Chartrons Bordeaux. It has 4.7 out of 5 stars and a bottle costs about 11 dollars.

Baron des Chartrons Bordeaux

Nose of fresh red fruits. Great structure, soft tannins, and fresh finale of ripe cherry and blueberry. Elegant and very typical of the appellation.Baron des Chartrons Rouge is ideally paired with grilled beef, cheese pastas or lamb.