I made this quiche a couple weeks ago for an Easter party some friends had here in London. The purple sprouting broccoli, leeks, and onion for this recipe all came from my seasonal organic fruit and vegetable box I have delivered every week. Over a month ago I signed up with Abel & Co, just one of the many food delivery services in London, to receive a fruit and veggie box every week that is filled with an exciting mix of fresh local produce. And let me tell you it is one of the best decisions I have made all year!
Local and seasonal fruits, veggies taste amazing since they are so fresh. The freshness also allows for a higher concentration of nutrients, making local seasonal produce some of the healthiest foods for our body and planet. Plus it is a great way to support our local formers. Luckily, convenient and reasonably priced produce delivery services are widely available in most cities, so almost anyone can have access to some of mother nature’s most delicious treats – fresh seasonal fruits and veggies!
Cooking with sprouting broccoli in this recipe was a first for me but it sure won’t be my last. Sprouting broccoli is a type of broccoli with thin stalks and lots of flower heads. Just like all types of broccoli it is loaded with cancer-fighting phytochemicals, high in folate, fiber, vitamin A, vitamin K, and vitamin C, which is especially beneficial for keeping our skin young and flawless. Broccoli also contains high amount of glucosinolates, which research shows may play an important role in supporting the body’s natural detoxification system.
Broccoli and Leek Crustless Quiche
makes 6 servings
2 teaspoons olive oil
1 red onion, chopped
1 whole leek, halved and thinly sliced, carefully washed and drained to remove any dirt
2 cloves garlic, minced
4 whole eggs + 2 egg whites
1/2 cup 1% low fat cottage cheese
1/2 cup shredded firm goat’s cheese (or any mild shredded cheese)
1/2 teaspoon each: sea salt and pepper
7-9 stems sprouting broccoli, stalks included but leaves removed, chopped (or 2 cups chopped broccoli)
Preheat oven to 350 degrees F.
Heat oil in a skillet over medium high heat. Add onions and cook for 2-3 minutes, until start to soften. Add leeks and onions and cook an additional 6-8 minutes, until leeks are soft. Turn off heat and set aside to cool.
Meanwhile, blend eggs and cottage cheese together for 10-15 seconds, until pureed. Gently stir shredded cheese, cooled leek mixture, and salt and pepper into egg mixture.
Mist a round baking dish with cooking spray. Spread chopped broccoli evenly over bottom of baking dish and pour egg mixture on top. Bake for 30-40 minutes, until center is set and top is lightly browned. Cool for 10 minutes before cutting.
Nutrition facts per serving (1/6 of quiche): 149 calories, 8.5 g total fat, 3.7 g saturated fat, 342 mg sodium, 7 g total carbohydrates, 1 g fiber, 12 g protein
BALANCE IT OUT: This low calorie quiche goes great with whole grain toast for breakfast or enjoy with a large salad for a light meal. This quiche can also be eaten as a nutritious snack.