Kale Quiche

This recipe is from Food Synergy (Rodale Press, $19.95 ) by Elaine Magee RD. It might be a way to start adding more kale to your usual intake.

Ingredients

6 cups shredded kale leaves

2 Tbl. shredded Parmesan cheese

2 Tbl. dry bread crumbs, seasoned or unseasoned

2 large eggs

½ cup egg substitute

1½ cups fat free half and half

¼ tsp hot pepper sauce

1/4 tsp salt (optional)

½ tsp garlic powder

½ tsp onion powder or ¼ cup finely chopped onion

2/3 cup shredded reduced fat sharp cheddar cheese

1/3 cup shredded Gruyere or Jarlsberg Lite Cheese

Directions

Heat oven to 350. Coat the inside of a 9-inch deep pie plate with canola oil cooking spray. Heat a large nonstick skillet over medium-high heat. Rinse the kale and place the leaves directly into the hot pan (with plenty of water still on the leaves). Cook, stirring frequently, for 3 minutes, or until the leaves start to soften. Turn off the heat and set the kale aside to cool. In a small bowl, combine the Parmesan and bread crumbs, then pour into the prepared pie plate and tilt to coat the inside of the plate with the mixture. In a mixing bowl, beat the eggs, egg substitute, half and half, salt (if desired) garlic powder, onion powder or onion, and hot pepper sauce on medium speed until smooth.

Sprinkle the cheeses and reserved kale evenly into the bottom of the pie plate. Pour in the egg mixture and stir lightly with a fork to mix the ingredients together.

Bake for 40-45 minutes, until the edges are browned and puffy and the center is set.

Makes 4 servings

Per servings: 296 calories (32 percent from fat), 10.5 g fat (5.6 g saturated, 2.3 g monounsaturated), 134 mg cholesterol, 25 g protein, 25 g carbohydrates, 3 g fiber, 570 mg sodium.