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Currents Online News

January 2017

The Online Newsletter for Fun Meet Adventure in Waukesha Pewaukee

Featured recipe: Good Harvest Market

Good Harvest Market in Pewaukee offers a Harvest Café within the store that has healthy to-go items. Here is a healthy ham & green onion quiche recipe they recently shared.

Healthy Ham & Green Onion Quiche

Serves: 4
Hands-on time: 10 minutes
Total time: 1 hour, 25 minutes

INGREDIENTS:

  • 2 slices whole-grain bread, roughly chopped
  • 1 large egg plus 5 large egg whites
  • 1 1/2 cups 2% milk
  • 5 3/4 oz. low-sodium nitrate-free ham, cut into 1/2-inch cubes
  • 2 1-oz slices low-fat Swiss cheese cut into small cubes
  • 1 bunch green onions, trimmed and thinly sliced
  • 2 tsp dried sage
  • 1/2 tsp ground black pepper

INSTRUCTIONS:

  1. Preheat oven to 375°F. In a food processor or clean spice or coffee grinder, process bread into rough crumbs. Transfer crumbs to a 9-inch pie dish and press firmly onto bottom to form a crust. Bake for 10 minutes, until edges are golden.
  2. Meanwhile, in a large bowl, whisk egg, egg whites and milk until just combined. Add remaining ingredients and whisk until well blended.
  3. Pour egg mixture over top of crust. Bake for 1 hour and 5 minutes or until top is puffed and golden brown and a knife tip comes out clean when inserted in center. Remove from oven and let stand for 10 minutes. Run a thin knife around the edges of dish to loosen. Cut into quarters.

Nutrients per serving (1/4 of quiche): Calories: 191, Total Fat: 5 g, Sat. Fat: 2 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 0.5 g, Carbs: 12 g, Fiber: 1 g, Sugars: 6 g, Protein: 23 g, Sodium: 562 mg, Cholesterol: 90 mg

 Recipe by Lisa Howard of Clean Eating Magazine

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