Proscuitto Quiche with Parmesan and Spinach takes a stab at being a healthy meal choice but, let’s be honest, Quiche is an enigma. Some will tell you it’s too decadent for people careful about what they eat. It IS a pie after all! But, there are some really healthy, good-for-you ingredients in this recipe as we try to strike our usual Veteran Moves balance. Give it a chance.
Generally speaking, quiche is very easy to prepare. People love it for breakfast, lunch or dinner. Its common ingredients are eggs, cream, cheese and ham stirred together and poured into a pie crust. The key ingredients, eggs, are considered by many to be THE MOST nutritious food on the planet! They contain a very high concentration of nutrients versus calories, are very high in Vitamins A, B2, 5 and 12 and offer almost a quarter of your recommended daily requirement for selenium which boosts metabolism and protects cells.
Eggs also provide high-quality protein, have a perfect amino acid balance and, improve your cholesterol profile without affecting your risk of heart disease. They’re loaded with brain enhancing nutrients, their antioxidants support eye health and they can even promote weight loss. Eggs score very high on the satiety index. You feel more full for longer after eating eggs. That’s a good thing.
But, quiche is also a pretty high calorie dish. Usually above 350 a slice and, beyond the eggs, it’s not necessarily considered a powerhouse for vitamins and minerals. So, we’ve added our old favourite spinach for more protein and, replaced the cheddar typically found in quiche with a tastier, slightly richer (but saltier) Parmesan. Together these ingredients deliver more calcium, less fat (especially saturated fat), less cholesterol and more protein. We also replace cream, usually 10 to 35% fat, with our somewhat secret ingredient, lowfat 1% buttermilk adding even more tangy flavour while cutting calories.
What’s really interesting about this quiche is the prosciutto ham.
Prosciutto compares evenly to most deli hams, like Honey Baked or Black Forest in terms of calories and sugar. It’s a relatively nutrient dense food with a nice range of vitamins, in particular Vitamins B1, 3, 6 and 12 and minerals like Potassium, Phosphorous and Zinc. Provided it’s authentic and made in Italy, it also contains no added preservatives like nitrates or nitrites often found in most deli meats and, while relatively high in fat, it’s primary fatty acid is oleic acid, the same key healthy ingredient in Olive Oil.
But, I will warn you, both flavour enhancers, Parmesan and Prosciutto, are pretty hefty sodium sources. If you’re concerned about sodium please beware. Like I said, Quiche is an enigma!
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