I am working on a research project to create family recipes that all cost less than $10 (or $2.50 per person). Of course these recipes need to be nourishing and healthy, too. My goal is that each meal be made with whole foods, nothing processed, without having to break the budget.
I made a broccoli quiche tonight which was not only healthy and inexpensive, but conveniently cooked just before having to head out to coach soccer. Having dinner already made saved me from the temptation of coming home ravenous and ordering take-out, plus it was cheaper than ordering pizza. A win-win!
9 oz. frozen pie shell (whole wheat if you can find it)
Olive Oil (to coat pan)
4 cloves garlic
5 oz. frozen broccoli (1/2 bag)
Salt and Pepper, to taste
1 cup milk
1 cup shredded mozzarella
1/2 cup parmesan
1 russet potato, washed & scrubbed, skin on
McCormick’s Perfect Pinch® Mediterranean Herb**, sprinkle to taste
Preheat oven to 350°F. Remove the pie crust from the freezer and allow to thaw about 5 to 10 minutes. Poke bottom with a fork a few times. Remove broccoli from freezer and place in microwave safe dish with cover and cook on high for 5 minutes. Clean and scrub potato (leave skin on) and cook on high in microwave for 5 minutes. With potato cooking, remove broccoli with fork (careful, it’s hot) and chop finely. Chop garlic, adding it to the broccoli. Cook pie crust for 8 to 10 minutes until crust is lightly browned.
Heat olive oil over medium heat in saute pan. Add garlic, chopped broccoli, salt, pepper, and Mediterranean spice. Cook about 1 to 2 minutes, remove from heat and set aside. Slice semi-cooked potato into 1/4 inch slices. Whisk milk and eggs together, set aside. Mix cheeses in a seperate bowl, set aside.
Sprinkle the bottom of the pie crust with a small amount of cheese mixture, just enough to lightly coat the bottom. Add 1/2 of the vegetable mixture. Layer potato slices on top of vegetables. Top with 1/2 of the remaining cheese. Add the other 1/2 of the vegetable mixture, then the remaining cheese. Place the pie pan on a baking sheet. Very slowly pour the milk-egg mixture on top of the pie. Bake for 45- 50 minutes or until toothpick is clean. Cool slightly before serving. Serves 4 to 8 (depending on appetite!). This quiche cost about $5 to $6 at the most. Just add some fruit or mixed green salad for a filling and healthy meal that costs less than $10 for the entire family!
** I really like these new McCormick’s spice blends. They add flavor to many meals. Just sprinkle to taste.