Active time: 25 minutes Total time: 1 hour
Quiche is divine, but the crust adds loads of carbs, fat and prep time. Skip the flour and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.
RD tip: The sweet potato crust adds some fiber and vitamin A, plus it makes you feel fuller than regular pie crust.
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Kale Egg-White Quiche With Sweet Potato Crust
- 1 5-inch (13cm) sweet potato, thinly sliced in rounds
- 2 teaspoons olive oil
- 1 cup (160g) onion, chopped
- 1 tablespoon fresh thyme
- 4 cups (268g) packed kale, chopped
- 8 large egg whites
- 2 large eggs
- 1/4 cup (25g) shredded Parmesan cheese
- 1/2 teaspoon freshly ground black pepper
Preheat the oven to 375ºF (190ºC). Spritz a 9-inch, deep-dish pie pan with oil, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps. Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.
In a large saute pan, drizzle the olive oil and place over medium-high heat. Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened. Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.
In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper. Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.
Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. Let cool on a rack for 5 minutes before cutting into six wedges.
Serves: 6 | Serving Size: 1/6 quiche
Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 207mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 3g; Protein: 13g