Salmon and Swiss Chard Quiche


Swiss chard 

Ingredients:

  • 2 tablespoons butter, divided
  • 1/4 cup plain dried bread crumbs
  • 2 cups 1 percent milk
  • 8 ounces salmon fillets, skin removed
  • 1/3 cup chopped onion
  • 1/2 bunch Swiss chard, chopped
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 3 eggs

Directions:

  1. Preheat the oven to 350 degrees.
  2. Butter a 10-inch pie plate with one tablespoon of butter. Sprinkle bread crumbs into the pie dish and shake to coat evenly, discarding excess.
  3. Pour the milk into a large saucepan and heat it over medium heat.
  4. Add the salmon fillets and bring to a simmer. Cover and cook for about 10 minutes, or until salmon can be flaked with a fork.
  5. Melt the remaining butter in a large skillet over medium heat. Add the onion and Swiss chard; cook and stir until tender and most of the liquid has evaporated. Season with salt, pepper, and nutmeg. Set aside to cool.
  6. Spread the chard mixture into the prepared pie plate, and flake the salmon on the top.
  7. In a medium bowl, whisk together the eggs and one cup of cooled milk from poaching the salmon. Pour into the pie dish.
  8. Bake for 35 minutes in the preheated oven, or until the center is set. Cool slightly before serving.

Yield:

1 10-inch quiche (8 servings)

Adapted from:

Allrecipes.com


 
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  • Nutrition Tip

    Swiss chard is an excellent source of fiber, folate and a wide range of carotenoids, which are all beneficial in lowering risk of cancer. Several studies suggest that a diet high in folate is associated with lower risk of breast cancer in women who consume alcoholic beverages.

    In large human studies, low blood levels of carotenoids have consistently been linked with greater risk for cancer.

    Additionally, in the Iowa Women's Health Study, women who ate the most green leafy vegetables — like Swiss chard — were found to have less than half (44 percent) of the risk of ovarian cancer compared with people who ate the least.


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