Updated: Nov 18, 2020
If you are looking for a low cost meal that is super easy to prepare and that many kids love, consider quiche. With quiche, YOU get to decide how fancy (or not) to make it. A basic quiche is delicious and has only a few simple ingredients: eggs, cheese, whole milk or cream, perhaps a tiny pinch of nutmeg and a little salt and pepper. The addition of a few veggies and herbs can take quiche to an entirely new level. Meat is optional but some people like the wow factor of crumbled bacon or a few sautéed shrimp. You cannot mess it up!! STEP 1: Preheat oven to 375 degrees. STEP 2: Gather all ingredients:
The Must – Have Basics:
5 to 6 whole grain crackers, crushed
¾ cup whole milk or half-and-half cream (2% milk is OK. Skim /low fat milk does NOT work well)
¾ cup shredded cheese (any type)
Salt and pepper to taste
Dash of nutmeg (but feel free to leave this out if you are not a fan of nutmeg)
The Really Nice Additions (optional but a great way to eat your veggies!)
1 cup of ANY type of chopped or sliced COOKED veggies that you have on hand (this can be one type of vegetable OR a mixture of several different vegetables).
Fresh or dried herbs such as basil, oregano or thyme
The Meats (totally optional)
Crumbled bacon or sausage, OR a bit of diced leftover chicken OR a few steamed
shrimp (just enough to cover the bottom of the dish)
STEP 3: Lightly oil the bottom of a large pie dish before evenly distributing the crumbled crackers. STEP 4: Add the shredded cheese, then add the veggies and meats (if using.) STEP 5: In a medium bowl, mix the eggs, milk or cream and any seasonings and herbs you are using. STEP 6: Slowly pour egg mixture into the large pie dish. Do NOT overfill (leave at least 1 inch of space). STEP 7: Bake (uncovered) for 40 to 45 minutes. Quiche is done when lightly browned on the top and center of quiche is firm. Remove from oven and let stand for 5 minutes before slicing. NOTE: Avoid over-cooking. Your quiche might require less time. So there you have it! A delicious and healthy meal made from a few simple ingredients. For the quiche pictured above, I used a combination of kale and mushrooms along with two crumbled sausage patties left from breakfast. You will also notice a few bits of tomato, left over from last week’s taco night. Throw together a quick salad to go with the quiche.
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on Facebook Live!
Written by Jenny Favret, MS, RD, LDN Nutritionist, Duke Pediatrics Healthy Lifestyles Program