Every once in awhile . . .
I come up with a meal I’m proud of. This hearty quiche has all the elements of a nutritious meal with half the fat and calories of a typical quiche.
I’ve used tender sweet potatoes in place of the usual pie crust – added leafy kale, and woodsy mushrooms. There’s even a little bacon in the mix for my friend and fellow food lover, Drick.
Don’t forget to use cage free eggs! Studies have shown cage free eggs to be higher in essential nutrients.
- 2 cups sweet potato , peeled and thinly sliced
- 2 tablespoons flour
- 2 pieces bacon
- 1 cup onion, chopped
- 1 cup mushroom , sliced
- 2 cups kale, chopped
- 4 large eggs
- 4 large egg white
- ½ cup low fat milk
- ½ tsp salt
- 1 pinch pepper
- 1 pinch nutmeg, small pinch
- ½ cup low fat cheddar cheese, shredded
- 1. Preheat oven to 450.
- 2. Toss sweet potato with flour. Spray a pie dish with cooking spray and layer sweet potatoes. Bake in the oven for 30 minutes until potato is just barely tender.
- 3. In a large non-stick skillet cook bacon over medium heat until crisp. Approximately 5 minutes.
- 4. Drain on bacon on paper towel.
- 5. Swipe pan with paper towel to remove most of the bacon drippings and then add onion. Cook onion 5 minutes until softened, then add mushrooms. Cook another 5 minutes until tender. Add kale, crumbled bacon and garlic and cook another minute or two to wilt kale.
- 6. Whip eggs, milk, salt, pepper and nutmeg until frothy.
- 7. Top sweet potato crust with onion mixture. Pour egg over the top and spread cheese on top of the egg.
- 8. Reduce oven heat to 400 and bake 20 minutes until egg is set.
What’s good for me in this dish?
Sweet potatoes are high in vitamins A, and C, as well as manganese and copper. They are antioxidant rich, and a powerful anti-inflammatory helpful for reducing symptoms of asthma, osteoarthritis, and rheumatoid arthritis.
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.
Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.
Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Amount Per Serving
Total Fat: 5.70g
Total Carbs: 26.90g
Dietary Fiber: 3.76g
Weight Watchers Points 4
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.