Name: Broccoli and Pea Quiche
Prep time: 15 min
Cook time: 40 min
Yield: 8 servings
Ingredients: butter; yellow onions; eggs (large); heavy cream; broccoli florets; cheddar cheese; peas (frozen)

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Broccoli and Pea Quiche

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55 minutes

8 servings

Adjust servings

dairy-free

(?)

Has dairy from:

butter
heavy cream
cheddar cheese

gluten-free

(?)

Has gluten from:

all-purpose flour

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

butter
egg (large)
heavy cream
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

cheddar cheese
all-purpose flour

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 8.5% of RDA
• Calories: 21.9% of RDA
• Carbs: 11.9% of RDA
• Fat (total lipid): 47.8% of RDA
• Fiber: 13.9% of RDA
• Fructose: 6.2% of RDA
• Protein: 12.7% of RDA
• Sodium: 35.5% of RDA
• Sugar: 20.0% of RDA

• Vitamin A (IU): 36.3% of RDA
• Vitamin B6: 38.0% of RDA
• Vitamin C: 28.0% of RDA
• Iron: 7.7% of RDA
• Magnesium: 14.4% of RDA
• Manganese: 5.2% of RDA
• Niacin: 8.1% of RDA
• Potassium: 9.2% of RDA
• Zinc: 12.3% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

32.6

Calories

438

Fiber

3.88

Iron

1.45

Protein

14.3

Sodium

480

Sugars

6.25

Fat (total lipid)

29.2

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

tbsp

butter

cups

yellow onions

diced.

whole

eggs (large)

3/4

cups

heavy cream

3/4

lbs

broccoli florets

cup

cheddar cheese

3/4

cups

peas (frozen)

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INGREDIENTS FOR: QUICHE/TART CRUST

Amount

Measure

Ingredient

cup

all-purpose flour

1/2

tsp

salt

1/4

cups

olive oil

1/4

cups

water

Ice water - just make sure it's extremely cold.

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PREPARATION

HOW TO PREPARE THE QUICHE CRUST

Follow the steps in the dependent recipe to make the quiche crust. Place it in a pie plate and crimp the edges.

Preheat oven to 375 F.

PREPARING THE FILLING

Melt the butter in a skillet. Add the onion, peas, salt, and pepper and cook until golden, about 8 minutes.

In another bowl combine the eggs and cream.

Add the broccoli, and cheese.

Season with salt and pepper and whisk to combine.

Pour the mixture into the crust and bake 40 minutes until set.

DEPENDENT RECIPES:

Quiche/Tart Crust

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

NOTES, TIPS, TRICKS, HINTS, ETC:

If you don't want to use heavy cream, allow a can of full fat coconut milk to settle (about 1/2 hour). The coconut cream will rise to the top and can easily be skimmed off. To substitute cream in recipes, use equal parts coconut cream for the dairy cream.

THIS RECIPE CAN BE CUSTOMIZED

Make it Dairy Free!

A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 438

Protein 14.3 g

Carbohydrates 32.6 g

Iron 1.45 mg

Fiber 3.88 g

Calcium 85.2 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.