Name: Smoked Sausage & Kale Quiche with Broccoli Crust
Total time: 1 h 30 min
Ingredients: 2 medium broccoli crowns, cut into florets; 1 large egg, lightly beaten; 2 tablespoons grated Parmesan cheese; ¼ teaspoon salt; ⅛ teaspoon ground pepper; 1 tablespoon extra-virgin olive oil; 6 ounces smoked sausage, chopped; ½ large shallot, chopped; 3 cups chopped green kale; 4 large eggs; 1 tablespoon sour cream; 1 cup low-fat milk; 2 tablespoons grated Parmesan cheese; ¼ teaspoon salt; ⅛ teaspoon ground pepper

Directions

Step 1

To prepare crust: Pulse broccoli in a food processor until it has the consistency of coarse crumbs (you should have about 4 cups). Transfer to a microwave-safe dish, cover, and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.

Advertisement
Step 2

Meanwhile, preheat oven to 400 degrees F. Coat a 9-inch deep-dish pie pan with cooking spray.
Step 3

Wrap the broccoli in a tea towel or cheesecloth and squeeze to remove as much liquid as possible, Stir the broccoli, 1 egg, 2 tablespoons Parmesan, 1/4 teaspoon salt and 1/8 teaspoon pepper together in a medium bowl. Transfer the broccoli mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.
Step 4

Meanwhile prepare filling: Heat oil in a medium skillet over medium heat. Add sausage and cook until beginning to brown, 3 to 4 minutes. Add shallot and cook until softened, about 2 minutes more. Add kale and cook until wilted, about 2 minutes. Transfer to a small bowl and let cool slightly.
Step 5

Evenly scatter the sausage mixture over the crust. Whisk eggs and sour cream in a small bowl until smooth. Whisk in milk, Parmesan, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350 degrees F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.

Nutrition Facts

Serving Size: 1 slice

Per Serving:

227 calories; protein 13.6g; carbohydrates 8.8g; dietary fiber 2.4g; sugars 4.4g; fat 15.2g; saturated fat 5.7g; cholesterol 178.3mg; vitamin a iu 3295.7IU; vitamin c 75.9mg; folate 84.2mcg; calcium 160.4mg; iron 2mg; magnesium 32.8mg; potassium 403.9mg; sodium 680.5mg; thiamin 0.1mg.

Exchanges:

1 medium-fat protein, 1 high-fat protein, 1 vegetable, 1/2 fat

The Real Cost of Healthy Food

15 Easy Citrus Vinaigrettes That Will Make You Love Salad Again

22 Comforting Irish Recipes That Are Perfect for St. Patrick's Day

Ingredients

Directions

Nutrition Facts

Account

More

Ingredients

Directions

Nutrition Facts