Recipe 17: Bell Pepper and Broccoli Quiche

Recipe 17: Broccoli and Bell Pepper Quiche

Ingredients:
1 store bought pie crust
1 large Red Bell Pepper
2 cups frozen Broccoli
1 tablespoon butter
¼ cup grated parmesan cheese
4 eggs
½ cup 2% milk
Salt and Pepper

Directions:
Preheat oven to 350

Boil Broccoli until fork tender, drain and set aside

Slice up Bell Pepper into bit size pieces. Place butter in small skillet, add bell pepper, saute 3-5 minutes until desired tenderness

Place pie crust in pie pan. Add cooked broccoli and bell pepper to pie crust and spread vegetables evenly.

Beat together cheese, eggs, milk and a sprinkle of salt and pepper. Add over top vegetables and bake for 35 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene has also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com
http://www.livestrong.com/article/118360-phytosterols-cholesterol-lowering/ Bell peppers are also full of vitamins A and C.

Eggs: are a high protein start to the morning, which is essential for maintaining muscle strength.

Broccoli: contains vitamin C, fiber, and antioxidants that help to maintain eye health and a healthy immune system according to “99superfoods” by Carrie May. Fiber not only keeps your digestive system regular, but it also helps your body to remove cholesterol which will lead to a healthy heart. Vitamin C is an amazing vitamin that is becoming well known for its ability to fight and prevent cancer, cataracts, and poor immune systems. http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-c-benefits.htm


Cheese/Milk: provide calcium, protein and phosphorus. Calcium is vital for strong bones and teeth. Calcium also helps regulate your heartbeat. Phosphorus us important for cell production. Always look for cheese and milk that advertises “No Growth Hormones.” http://www.preventcancer.com/consumers/general/milk.htm