Recipe: Spinach Quiche (article and recipe)

SPINACH QUICHE


2 tsp. olive oil
1 (9 oz.) bag baby spinach leaves
Salt and freshly ground black pepper, to taste
3 eggs plus 2 egg whites
1/2 cup light sour cream
1 cup nonfat milk
2 Tbsp. shredded Parmesan cheese
1/4 tsp. garlic powder
1/4 cup lite Jarlsberg cheese, grated
1 9-inch whole-wheat piecrust
Pinch of paprika (optional)

Preheat oven to 375 degrees F.

Heat olive oil in a large skillet over medium-high heat. Add spinach and cook until spinach is completely wilted and pan juices have evaporated, about 5-10 minutes. Season with salt and pepper. Set aside.

In a large bowl, whisk the eggs with the egg whites and the sour cream, beating until completely combined. Stir in the cooked spinach. Add the milk, Parmesan cheese, garlic powder, and Jarlsberg cheese. Pour into piecrust and top with paprika, if desired.

Bake on a cookie sheet for 50 to 60 minutes or until the eggs are set and the pie is firm to the touch.

Makes 8 servings

Per serving: 180 calories, 8 g total fat (3 g saturated fat), 14 g carbohydrate, 9 g protein, 4 g dietary fiber, 300 mg sodium.

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SPINACH QUICHE: EASY, ELEGANT AND HEALTHFUL, TOO

Although a close relative of the omelet, quiche is not relegated just to the breakfast table. In fact, one can find quiche being served at any time of day, prepared as a savory main course or a sweet dessert. And, despite its French culinary roots, there is nothing simpler to prepare.

Quiche, which is adapted from the German word kuchen, meaning little cake, is a pie-like dish made from eggs and milk. Though a serving of traditional quiche prepared with cream, butter and cheese can contain more than a day s worth of saturated fat, this week s recipe will have your arteries saying thank you. For a more healthful meal, we ve adapted the ingredients to include fewer cholesterol-laden egg yolks and no full-fat dairy.

In addition, this quiche features a nutritional powerhouse: spinach. Popularized by the Popeye cartoons of the 1930s, spinach is usually cited for its rich iron content. Yet this leafy green vegetable is also an excellent source of beta-carotene a precursor to vitamin A and an essential nutrient for eye and skin health and a healthy immune system. The mild flavor and tender texture of baby spinach make it the perfect choice for this dish; thick-leaved varieties are chewier and are not the best choice in this recipe.

Perhaps the simplest part of the preparation is the piecrust it s simply store bought. Choosing a whole-wheat piecrust adds a nutty flavor and raises the nutritional value, providing fiber and phytochemicals.

Source: the American Institute for Cancer Research