Proscuitto Quiche with Spinach and Parmesan

Adding spinach improves the overall nutritious value of what can be a decadent meal choice
Adding spinach improves the overall nutritious value of what can be a decadent meal choice

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!

Scroll through to learn how to make this delicious dish. If you like what you see, don’t forget to ‘like’ and ‘follow’.

Eggs, prosciutto, Parmesan and spinach are the key ingredients to this lighter, healthier spin on a decadent favourite.
INGREDIENTS
1 premade (9-inch) deep-dish piecrust
1 tbsp olive oil
1 tsp salt
1/2 tsp cracked pepper
1/2 cup onions, chopped
5 ounces fresh baby spinach
5 large eggs
1/3 cup buttermilk
1 cup shredded, Parmesan, Cheddar, or Swiss
1 (5.29-ounce) Package sliced prosciutto
Dice the onion and add it to the skillet, stirring frequently until slightly browned. Add the spinach and stir until it begins to wilt.
Preheat oven to 375 degrees.
Drizzle oil into a 10 inch skillet set to medium high, dice the onion and add it to the skillet, stirring frequently until slightly browned.
Add the spinach and stir until it begins to wilt.
Whisk together the eggs, cream, and salt and pepper in a medium sized bowl until well combined.
While the onions are browning and the spinach is wilting, whisk together the eggs, cream, and salt and pepper in a medium sized bowl until well combined.
Add the ham, spinach/onion mixture, and Parmesan to the bowl and mix well.
Add the ham, spinach/onion mixture, and Parmesan to the bowl and mix well.
Pre baking of 'blind-baking' the crust ensures that later the eggy, custard-like filling won't make the crust soggy while you bake the filling. Not everyone takes this step... I sometimes do, and sometimes don't.
Using a fork, it’s a good idea to first poke holes throughout the base of the piecrust, even the sides. Sometimes called ‘docking’, this allows steam to escape from the crust it’s first pre-baked it in a preheated oven for 30 minutes.
Pre baking of ‘blind-baking’ the crust ensures that later the eggy, custard-like filling won’t make the crust soggy while you bake the filling.
Not everyone takes this step… I sometimes do, and sometimes don’t. It obviously adds considerable time to the overall preparation of this dish.
Pour the filling into the pie crust. I had some shaved Parmesan to top everything off... it created a lovely brown top crust.
Pour the filling into the pie crust. I had some shaved Parmesan to top everything off… it created a lovely brown top crust. Sprinkling shredded Parmesan on top would produce almost the same effect.
Bake the quiche in the oven for 40-45 minutes.
I put the prepared pie plate onto a pizza pan. The egg mixture will rise somewhat in the oven as it cooks and it may spill over the sides.
Bake the quiche in the oven for 40-45 minutes or until…
Once out of the oven, Allow it to set for 5 minutes or so
…the top has turned golden brown. Allow to set for 5 minutes or so
I served it with a Baby Kale Salad.
I added nutritious punch to this meal by serving the quiche with a baby kale salad

Try this recipe. If you like it… even if you don’t… please comment, let’s talk about it!

And, ‘like’ the blog so you can come back and see us some time!

2 thoughts on “Proscuitto Quiche with Spinach and Parmesan

  1. You don’t have to sell me on eggs. Dieticians have changed their minds in recent times and now encourage us to eat them. The whole thing sounds delicious. And thanks for the pizza tray tip.

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