Sacred Heart - Inspiring Health

14 I N S P I R I N G H E A LT H Spinach and Onion Quiche FOR A HEALTHY BREAKFAST THAT CAN BE MADE THE NIGHT BEFORE AND GRABBED ON THE WAY OUT THE DOOR, TRY THIS DISH PACKED WITH VEGGIES AND PROTEIN. INGREDIENTS CRUST 6 Tablespoons butter, softened 2 Tablespoons low-fat milk ¼ teaspoon salt 1 egg yolk 1 1/4 cups flour FILLING 1 Tablespoon extra-virgin olive oil ½ cup sliced green onions 3 cups fresh baby spinach 1 cup low-fat milk ¾ cup grated Gouda cheese ¾ teaspoon salt 3 large eggs DIRECTIONS CRUST Beat butter at medium speed in a large bowl until light and fluffy. Whisk milk, salt, and egg yolk in a separate bowl. Slowly add milk mixture to butter, beating well after each addition. Add flour and beat until just combined. Press dough into 4-inch circle on plastic wrap, cover, and chill for one hour. Preheat the oven to 350 degrees Fahrenheit. Place chilled dough onto a lightly floured surface and roll into a 10-inch circle. Fit dough into a 9-inch pie pan. Freeze for 15 minutes. Bake for 25 minutes at 350 degrees Fahrenheit or until lightly brown. FILLING Heat oil in a large skilled over medium-high he at. Add onions and sauté about 5 minutes (until tender). Add spinach and sauté for 2 minutes. Combine remaining ingredients in a bowl and whisk. Slowly stir in spinach mixture. Pour filling into crust, and bake at 350 degrees Fahrenheit for 35 minutes. Slice into 10 wedges/servings. NUTRITION INFORMATION PER SERVING Calories: 205 Fiber: 1.1g Fat: 12.9g Cholesterol: 113mg Iron: 1.5mg Saturated fat: 6.8g Sodium: 405mg Protein: 7.3g Calcium: 120mg Carbohydrates: 15.4g > Visit GOChippewaValley.com and register for GO myWay for healthy recipe ideas, daily food logs, and more. Healthy Breakfast On the Go Are you one of the 31 million Americans who skip breakfast? "Research evidence suggests that breakfast in the morning is a good start to charge your brain for the day," says Heather Krieger, MS, RD, Clinical Nutrition Manager at St. Joseph's Hospital. "By starting this practice in young children, parents can impact overall health and well-being with diet and lifestyle. This practice can even help adults with weight management and healthier lifestyles. Thinking ahead can help you choose a breakfast that's healthy and nutritious." Mixing at least two different food groups at breakfast is a good way to meet health and nutrition criteria. Krieger recommends keeping a stock of easy, to-go breakfast items, such as: • whole-grain bread and natural fruit spread to make toast • low-fat string cheese and bottled water • protein or "meal replacement" bars that offer complete nutrition

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