FOOD & HEALTH — Recipes of the Month

Magic Crust Quiche (Photo: USDA Choose MyPlate)
Magic Crust Quiche (Photo: USDA Choose MyPlate)

By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County

Frozen foods are convenient to enjoy all year round. Celebrate Frozen Food Month by stocking up on frozen broccoli and making these recipes from Choose MyPlate. Broccoli helps brighten your plate and provides nutrients such as dietary fiber, folate (folic acid) and vitamin C.

(Makes 4 servings)

1-1/2 cups chicken broth
1/2 cups onion (chopped)
2 cups broccoli (cut, frozen or fresh)
1/2 teaspoon thyme (dried, crushed)
2 bay leaves (small)
2 tablespoons vegetable oil
2 tablespoons flour
1/4 teaspoon salt
1/8 teaspoon pepper (optional)
1 cup non-fat milk
1/8 teaspoon garlic powder (optional)

1. In a saucepan combine chicken broth, chopped onion, broccoli, thyme, bay leaf and garlic powder. Bring mixture to boiling. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Remove bay leaf.
2. Place half of the mixture in a blender or food processor, cover and blend 30–60 seconds or until smooth. Pour into a bowl; repeat with remaining vegetable mixture, set all aside.
3. In the same saucepan warm the oil. Stir in flour, salt and pepper. Add the milk all at once, stirring rapidly with a wire whisk. Cook and stir until mixture is thickened and bubbly. Stir in the blended broccoli mixture. Cook and stir until soup is heated through. Season to taste with additional salt and pepper.

Nutrition Information: Calories 123, Total Fat 7g, Saturated Fat 1g, Sodium 509mg, Total Carbohydrates 11g, Fiber 2g, Total Sugars 5g, Protein 4g

(Makes 6 servings)

6 slices bread (cubed, approximately 6 cups)
1-1/2 cups broccoli (frozen, chopped and cooked)
1 cup cheddar cheese, low-fat shredded
1 tablespoon onion minced, optional (used in analysis)
1 cup chicken, skinless (diced, cooked)
3 eggs
4 egg whites
2 cup milk, non-fat

1. Place half the bread in a well greased 9x9 inch pan.
2. Top with broccoli, cheese, onion and meat.
3. Place remaining bread on top.
4. In a bowl, mix eggs and milk.
5. Pour egg mixture over bread in pan.
6. Cover. Refrigerate overnight or at least 1 hour.
7. Bake uncovered at 325°F for 1 to 1-1/4 hours or until center is firm and lightly browned.

Nutrition Information: Calories 220, Total Fat 6g, Saturated Fat 2g, Sodium 467mg, Total Carbohydrates 19g, Fiber 1g, Total Sugars 6g, Protein 23g

(Makes 6 servings)

1 can cream-style corn (14.75 ounce)
3-3/4 cup broccoli (frozen, cooked)
1 egg (beaten)
1/2 cup cracker crumbs (crushed)
1/4 cup vegetable oil
6 saltine crackers (crushed)
1 tablespoon tub margarine (or butter) (melted)

1. Mix corn, broccoli, egg, cracker crumbs and oil together in greased 1-1/2 quart casserole.
2. Mix topping ingredients together in small bowl. Sprinkle over corn mixture.
3. Bake at 350°F for 40 minutes.

Nutrition Information: Calories 214, Total Fat 13g, Saturated Fat 2g, Sodium 135mg, Total Carbohydrates 23g, Fiber 3g, Total Sugars 3g, Protein 5g

(Makes 6 servings)

1 tablespoon vegetable oil
1/2 cup onion (chopped)
2 cups vegetables* (frozen or fresh)
1 cup cheddar cheese, low-fat (shredded)
3 eggs
1-1/2 cup milk, 1%
3/4 cup baking mix (like Bisquick)

1. Cook onion in oil (or cook with vegetables).
2. Cook vegetables (or use leftovers). Drain well.
3. Grease round pie pan or 8 x 8 inch baking dish.
4. Spread cooked vegetables in pan. Spread cheese on top of vegetables.
5. Mix milk, eggs and baking mix. Pour over vegetables and cheese.
6. Bake at 350°F for 35 minutes, until a safe internal temperature of 160°F has been reached and a knife inserted into the middle comes out clean.

*Notes: Suggest preparing with frozen broccoli (shown) or spinach

Nutrition Information: Calories 215, Total Fat 8g, Saturated Fat 3g, Sodium 407mg, Total Carbohydrates 22g, Fiber 4g, Total Sugars 8g, Protein 13g