Do you need breakfast inspiration? Or, maybe you’re preparing for vacation and you want an easy “make ahead” breakfast option that can be reheated quickly, tastes great and packs a punch of nutrition? Try this mini crustless broccoli quiche recipe created by registered dietitian Amy Fischer (@thegreenfisch). Pair the quiche with a cup of Brassica Tea with 15 milligrams of glucoraphanin from broccoli.
Glucoraphanin – while a tongue twister – is a mighty antioxidant found at the highest levels in broccoli. It optimizes the body’s detoxification systems, helping to eliminate toxins and environmental pollutants from the body.
Glucoraphanin is converted into the phytonutrient sulforaphane via the enzyme myrosinase (also found in broccoli). This happens by chewing and breaking down the cells, resulting in the distinct taste (sulfur-like) of broccoli. Or, the conversion will happen in the body’s gut microflora, which is the same process used if you’re consuming glucoraphanin via a fortified food, beverage or supplement.
Recipe: Mini Crustless Broccoli Quiches
Servings: 12 individual quiches
4 cups broccoli florets
1 tbsp. olive oil
1 small onion chopped
2 cloves garlic minced
¼ cup sharp cheddar cheese shredded
¼ cup pecorino romano cheese grated
½ cup whole milk
4 egg whites
1/8 tsp. ground nutmeg
salt and pepper
Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté for approximately 1-2 minutes. Add broccoli florets and sauté for approximately 2 minutes; add a pinch of salt and pepper. Remove from heat.
Coat muffin tin lightly with olive oil or use a silicon muffin pan and spoon broccoli mixture evenly into muffin tin.
In a medium bowl combine and beat eggs, egg whites, cheddar, milk, nutmeg, ½ tsp. salt and pepper. Pour mixture evenly over broccoli mixture and then top with grated pecorino romano. Bake at 350 degrees for approximately 30 minutes or until a knife is inserted and comes out clean. Enjoy!