Potatoes pair well with just about any assortment of vegetables for a meal you can feel good about — may that be for breakfast, lunch or dinner.
According to Harvard Health Publishing, adults that consume at least five servings of fruits and vegetables a day are at a lower risk of developing cardiovascular disease, respiratory disease and cancer. A superfood on its own, a single 5.2 oz. Idaho® potato contains 2 grams of fiber, 3 grams of protein, 620 mg of potassium and 27 mg of vitamin C. Combined with other veggies, you’re looking at nutrient dense dishes that will keep your family energized and healthy.
It is easy to create wholesome meals that help meet daily dietary needs with potatoes.
An all-time favorite is Potato-Crusted Summer Vegetable Quiche. Made with eggs, half and half, potatoes, zucchini squash, broccoli florets, red bell pepper, one carrot, green onion, spices and a combination of cheeses, few things will brighten your day than eating forkfuls of this entree. Unlike the traditional preparation of a quiche crust that is usually made from a pastry or pie dough, this recipe makes use of cooked, sliced potatoes that are layered on top of one another around the bottom and sides of a pie or quiche pan creating a crispy golden-brown crust when baked.
This quiche also makes great leftovers. Store tightly covered in the refrigerator for up to four days. Baked quiche freezes for up to two months. Thaw overnight and bake at 350 degrees for 20 minutes or until heated through.
SUMMER VEGETABLE QUICHE
3 small or 2 medium potatoes, scrubbed
½ cup diced zucchini squash
½ cup diced broccoli florets
½ cup diced red bell pepper
½ cup shredded carrot
¼ cup sliced green onion
½ teaspoon garlic powder
¾ teaspoon sea salt, divided
1 tablespoon olive oil
½ teaspoon Herbes de Provence
¼ cup crumbled reduced-fat feta cheese
¼ cup shredded Parmesan cheese
¼ cup shredded Swiss cheese
3 egg whites
¾ cup fat-free half and half
■ Preheat the oven to 350 degrees. Coat a 9-inch round pie plate with cooking spray. Set aside.
■ Pierce potatoes with a fork. Microwave on High for 7 to 8 minutes or until soft. Remove from the microwave and let cool for 5 minutes.
■ Combine zucchini, broccoli, red bell pepper, carrot, green onion, garlic powder and a 1/2 teaspoon of salt in a microwave-safe bowl. Microwave on High for 5 to 6 minutes or until vegetables are tender. Set aside.
■ Slice cooked potatoes into thin slices. Arrange slices in a prepared pie plate along the bottom and edges of the plate, creating a “crust.” Drizzle olive oil and sprinkle Herbes de Provence over the potatoes. Add vegetables into the potato crust. Sprinkle cheeses over the vegetables.
■ Whisk the egg whites, eggs, fat-free half and half and remaining 1/4 teaspoon of salt in a small bowl until well combined. Pour over the top of the cheeses.
■ Bake at 350 degrees for 45 minutes or until set. Remove from the oven and let cool for 5 minutes before slicing and serving.