Ingredients
- 2 tbsp extra-virgin olive oil
- 1 cup onion, chopped
- 2 medium cloves garlic, minced
- 2 cups broccoli florets, chopped
- 6 large eggs
- 3/4 cup reduced-fat milk (1,5% fat)
- 1/4 cup sour cream
- 1/2 tsp salt
- 1/4 tsp ground pepper
- 1 1/2 cups extra-sharp Cheddar cheese, shredded
Methods
Set your oven to 375°F (190°C).
Lightly grease a 9-inch (apprx. 23cm) dish with cooking spray.
Warm oil in a large frying pan over medium heat.
Add the chopped onion and cook, stirring occasionally, until it begins to soften, approximately 3 minutes.
Stir in the garlic and cook for an additional minute.
Add the broccoli and cook, stirring, for about 2 minutes until it starts to soften. Remove the pan from the heat.
As a second step, in a large mixing bowl, whisk together the eggs, milk, sour cream, salt, and pepper.
Gently fold the broccoli mixture and shredded cheese into the egg mixture.
Pour the combined mixture into the prepared pie dish.
Bake in the preheated oven until the quiche is set and has a golden top, roughly 30 minutes.
Allow it to cool for at least 10 minutes before serving.
Nutrition Benefits of key ingredients
Broccoli
High in Vitamins: Broccoli is rich in vitamins C, K, and A, which can help to support the immune system, bone health, and vision.
Antioxidant Properties: Contains antioxidants like sulforaphane that can help protect cells from damage.
Fiber-Rich: High in fiber, which can promote digestive health and aide in weight management.
Phytonutrients: Contains phytonutrients that may support cardiovascular health.
Low in Calories: Low in calories, making it ideal for weight loss diets.
Cheddar Cheese
! Caloric and Saturated Fat Content: While nutritious, cheddar cheese is high in calories and saturated fats, so it should be consumed in moderation.
Source of Protein: Cheddar cheese is rich in protein, essential for muscle and tissue repair and growth.
Calcium Content: High in calcium, important for bone and teeth health.
Vitamin D: A good source of vitamin D, which aids in calcium absorption.
B Vitamins: Contains B vitamins like riboflavin and vitamin B12, crucial for energy and nervous system health.
Nutrition facts
About the author
Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
