Making every bite count

04 November 2007

healthier quiche

I heart kale. Seriously, it's an *amazing food. The USDA ranks it No. 1 in antioxidants, and it has phytochemicals that help prevent cancer.
It has calcium, iron, Vits. A, K and C, beta-carotene, lutein, etc. It kicks broccoli's and spinach's asses.
And in 2 cups there is 3 grams of fiber (yay, fiber! that's 10% of your RDA) and only 70 calories.
I made a quiche with kale instead of spinach one night recently. And I omitted the crust (I sprinkled some oatbran on the bottom of the pan instead.), making it even healthier!
Here's the recipe, with -- per Katie's request, the calories etc. Congrats on the reaching the halfway mark!
3 eggs (210 calories; 12 g fat)
1/4 soymilk (30; 1)
1 slice pepper jack or cheddar cheese (80; 6)
1 T oat bran (25; .5)
2 c kale (70; 0)
(total: 415; 19.5)
season with salt, pepper, thyme, parsley, etc. (0 calories!)

Chop kale. Steam kale in a pot with 1/4 c water. Cook for 2 minutes. Drain kale and mix with other ingredients. Bake at 350 until the top is golden brown.
(*p.s. Most of my nutrition info comes from "The 150 Healthiest Foods in the World.") Read up on it.


At 28 January, 2008 14:48 , Blogger I Heart Kale said...

Great to know someone else hearts kale!


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