Broccoli, Ham & Cheddar Quiche

Broccoli, Ham & Cheddar Quiche

Serves: 6
Recipe Type: Healthy Bone Meals — Packed with calcium and protein for stronger bones

Ingredients

• 1 cup finely chopped cooked ham

• 1 medium yellow onion, peeled and chopped

• 1 can reduced-fat evaporated milk

• 2 cups cooked broccoli

• 2 tbsp margarine

• 2 large eggs

• 2 large egg whites

• ¼ cup all-purpose flour

• ¼ tsp black pepper

• 1 cup reduced-fat Cheddar cheese, shredded and divided

Directions

1. Preheat the oven to 180°C (350°F). Lightly coat a 10-inch pie pan with vegetable cooking spray.

2. Cook the onions: Melt margarine in a medium skillet over medium heat. Sauté onions until translucent.

3. Make the filling: In a medium bowl, whisk together evaporated milk, eggs, egg whites, flour and black pepper. Set aside.

4. Layer the quiche: Sprinkle half the cheese (½ cup) and the ham into the pie pan. Add cooked onions and broccoli on top.

5. Pour & top: Gently pour in the egg mixture. Sprinkle the remaining cheese over the top.

6. Bake: Place in the oven for 35–40 minutes, or until a knife inserted in the center comes out clean. Let cool on a wire rack for 10 minutes before serving.

Conclusion

This Broccoli, Ham & Cheddar Quiche is a wholesome, calcium-rich meal perfect for supporting bone health while delighting the taste buds. It’s hearty enough for brunch, light enough for lunch, and makes a satisfying dinner paired with a crisp side salad. Simple to prepare and packed with protein, it’s a go-to recipe you’ll love sharing with family and friends.