When your parents were your age, it wasn't unusual for families to have beef, pork or chicken for dinner every night. Part of the reason was that meat contains bone – and muscle-building protein.
Now, a healthful diet includes less meat and more vitamin-packed vegetables and fruits.
Blogger Erin Gleeson just published a kids' cookbook, "The Forest Feast for Kids," that presents colorful and simple meatless recipes. But Gleeson didn't ignore kids' need for protein. Her tasty Rainbow Chard Quiche combines an interesting piece of "the forest" - chard - with eggs, another way to feed your growing bones and muscles.
Rainbow Chard Quiche
1 refrigerated pie dough round (from the dairy case; 7 1/2 ounces total)
2 tablespoons fresh oregano leaves (may substitute 1/2 teaspoon dried oregano)
3 stems rainbow chard
8 large eggs
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/2 cup whole or low-fat milk
1 cup grated extra-sharp white cheddar cheese
1. Preheat the oven to 375 degrees.
2. Unroll the round of pie dough; lay it in the pie plate, then trim or fold under/pinch the edges of the dough to form the quiche crust edges.
3. Coarsely chop the fresh oregano leaves. Cut the chard leaves from their stems, then chop the leaves and stems into bite-size pieces and ribbons (to produce 1 cup).
4. Whisk the eggs in a mixing bowl until well blended, then season with salt and pepper. Stir in the milk, cheese, oregano and chopped chard, until well blended. Pour into the dough-lined pie plate. Bake for 40 minutes (on the middle rack); the filling should be set and the crust should be light golden brown.
5. Transfer the quiche (in its pie plate) to a wire rack to cool. Serve warm or at room temperature.
Nutrition | Per serving (using low-fat milk): 310 calories, 14 g protein, 15 g carbohydrates, 21 g fat, 10 g saturated fat, 220 mg cholesterol, 400 mg sodium, 0 g dietary fiber, 1 g sugar
Adult help: Yes
Kitchen gear: 9-inch pie plate, sharp knife, cutting board, measuring cups and spoons, bowl, whisk, cooling rack
Hands-on time: 20 minutes
Total time: 60 minutes
Makes: 8 servings (one 9-inch pie)