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HEART Insight:
doi: 10.1097/
Departments: The Hungry Heart: Lower Sodium Recipes

Ham and Greens Quiche

Free Access

Serves 6; 1 wedge per serving

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Cooking spray

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¾ cup water

½ cup uncooked whole-wheat couscous

2 tablespoons egg white or egg substitute

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10 ounces frozen chopped turnip greens

1 teaspoon olive oil

½ cup chopped onion

1 teaspoon minced garlic

4 ounces sliced lower-sodium, low-fat ham, diced

2 tablespoons shredded or grated Parmesan cheese

¾ cup egg substitute

½ cup fat-free half-and-half

½ teaspoon ground nutmeg

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Preheat the oven to 400°F. Lightly spray a 9-inch pie pan with cooking spray.

In a small saucepan, bring the water to a boil over medium-high heat. Stir in the couscous. Remove from the heat and let stand, covered, for 5 minutes, or until most of the water is absorbed.

Stir the egg white into the couscous. Spoon into the pie pan. Form a crust by spreading the mixture over the bottom and up the side, pressing to flatten. Bake for 10 minutes. Turn off the oven. Transfer the pie pan to a cooling rack and let the crust cool completely, about 30 minutes. After about 20 minutes, preheat the oven to 325°F.

Meanwhile, prepare the turnip greens using the package directions. Drain well in a colander, if needed. Transfer to a medium bowl.

In a small skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally. Stir the onion mixture and half the ham into the turnip greens. Spoon into the crust. Sprinkle with the remaining ham and Parmesan.

In a medium bowl, whisk together the egg substitute, half-and-half, and nutmeg. Pour into the pie pan. Bake for 30 to 35 minutes, or until a knife inserted in the center comes out clean.

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Nutrients per Serving
  • Calories 152
  • Total Fat 2.5 g
    • Saturated Fat 0.5 g
    • Trans Fat 0.0 g
    • Polyunsaturated Fat 0.5 g
    • Monounsaturated Fat 1.0 g
  • Cholesterol 9 mg
  • Sodium 283 mg
  • Carbohydrates 22 g
    • Fiber 4 g
    • Sugars 3 g
  • Protein 13 g
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Dietary Exchanges

1 starch, 1 vegetable, 1 lean meat

© 2014 by the American Heart Association