dried thyme
2 teaspoons grainy or Dijon mustard
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/4 teaspoon pepper
Preheat the oven to 375°F. Heat the oil in a large skillet over medium heat. Add the broccoli florets, broccoli stems, mushrooms, shallot, and garlic, and cook until the vegetables have softened, about 5 minutes. In a large bowl, beat together the whole eggs, egg whites, cheese, lemon juice, thyme, mustard, red pepper flakes, salt, and pepper. Stir in the broccoli mixture. Divide the mixture among 10 medium muffin cups and bake until the eggs have set, about 20 minutes. Let cool for several minutes before unmolding.
SPINACH QUICHES
If you have family coming, these individual quiches are the perfect option to serve to discerning palates. You can also make these crustless if time is not on your side. Serves 6 V
Crust:
3/4 cup whole wheat flour (preferably not pastry)
3/4 cup all-purpose flour
1/2 teaspoon salt
1/3 cup extra-virgin olive oil
6 tablespoons cold water
Filling:
7 large eggs
1/4 cup skim milk
1/3 cup crumbled soft goat cheese (about 2 ounces)
1/2 cup roasted red pepper, diced
1 shallot, finely chopped
1 tablespoon fresh thyme, plus more for garnish
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups finely chopped spinach
For the Crust: In a large bowl, stir together the whole wheat flour, all-purpose flour, and salt. Make a well in the dry ingredients and pour in the olive oil and water. Stir with a wooden spoon, form into a ball, wrap in plastic, and refrigerate for at least 30 minutes.
Preheat the oven to 400°F. Divide the dough into 6 equal balls and roll each ball into an 8-inch disc on a floured work surface. Don’t worry if the discs are not completely round, as jagged edges give them a rustic appeal. Gently press each disc into a jumbo muffin cup, making sure the dough reaches the top of the sides. Stuff each cup with a wad of aluminum foil or a paper liner filled with dried beans and bake for 15 minutes. Take the muffin tin out of the oven and remove the foil or liner and beans.
For the Filling: Reduce the oven temperature to 350°F. In a large bowl, lightly beat the eggs. Stir in the milk, goat cheese, red pepper, shallot, thyme, salt, and pepper. Remove 2/3 cup of the egg mixture into a small bowl and set aside. Stir the spinach into the large bowl with the remaining egg mixture. Divide the spinach mixture among the crust-lined muffin cups. Top with the reserved egg mixture. Bake until set, about 25 minutes. Let cool for several minutes before unmolding. Garnish with fresh thyme, if desired.
QUINOA, KALE, AND FETA BAKE
This vegetarian main course rouses taste buds with a balancing act between two poles of flavor: salty and earthy. Feta cheese is salty enough, so don’t add any salt. If available, try to use red quinoa for splash of color. And don’t forget the olive oil for a peppery boost. Make sure to give your muffin tin a good greasing or use paper liners for these bites. Serves 6 G, V
3/4 cup red or white quinoa
1 1/2 cups water
1/2 bunch kale, ribs removed and roughly chopped (4 to 5 cups)
1 1/2 cups finely chopped feta cheese
3 large eggs, lightly beaten
1 large shallot, finely diced
3 garlic cloves, minced
juice of 1/2 lemon
1 tablespoon Sriracha hot sauce (optional)
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper extra-virgin olive oil, as needed
Bring the quinoa and water to a boil in a medium saucepan over high heat. Reduce the heat to low and simmer, covered, until the quinoa is tender and the water has been absorbed, about 12 minutes. Set aside to cool.
Preheat the oven to 375°F. In a food processor, pulse the kale until finely chopped. You may need to do this in two batches. Place the kale in a large bowl along with the cooked quinoa, feta cheese, eggs, shallot, garlic, lemon juice, hot sauce, if using, thyme, nutmeg, and pepper. Divide the mixture among 6 jumbo muffin cups, press down to compact, and bake until set, about 25 minutes. Let cool for several minutes before unmolding. Serve with a drizzle of olive oil over the top.
TRUSTY SIDEKICKS: SIDE DISHES
If you’ve always been kind of blasé about side dishes, serving the same bowl of rice or steamed broccoli, this chapter contains a riot of fun recipes sure to excite taste buds. They range from blissfully easy to sumptuously complex and help prove that the side dish need not play second fiddle to any main. And with significant levels of nutrients, they are just as good for your health as they are for your palate.
RATATOUILLE MUFFINS
The classic French side dish ratatouille is usually prepared by sautéing all the ingredients together or layering the vegetables casserole style. This version is a winner, too. Consider packing them for lunches. Serves 6 V, G
1 tablespoon grapeseed or canola oil
1 leek, thinly sliced or 1 small onion, chopped
1 1/2 cups diced zucchini (about 1 large)
1 1/2 cups diced eggplant (about 1 large)
3 garlic cloves, chopped
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon red pepper flakes
1/2 cup chopped sun-dried tomatoes
1/3 cup sliced kalamata olives
juice of 1/2 lemon
3 large eggs
1/3 cup low-fat milk
1/4 cup extra-virgin olive oil
1 cup whole wheat pastry flour
1 tablespoon natural cane sugar or white sugar
1 teaspoon baking powder
1 cup grated Parmesan cheese (about 4 ounces)
Preheat the oven to 350°F. Heat the oil in a large skillet over medium heat. Add the leek, zucchini, eggplant, garlic, basil, salt, and red pepper flakes, and cook until the vegetables have softened, about 5 minutes. Remove from the heat and stir in the tomatoes, olives, and lemon juice.
In a medium bowl, lightly beat the eggs.
