Tuesday, July 2, 2013

Tuna & Watercress Quiche




Watercress surfaces again!  Someone at market told me about ANDI scoring: Aggregate Nutritional Density Index.  Foods are scored from 1 to 1000 according to their nutritional density.  There are three foods (ie, Superfoods) that score a perfect 1000.  Can you guess them? (I'll post it at the bottom.)



After learning its terrific nutritional value, I decided to explore more watercress dishes.  I checked out the website I mentioned in a previous post (watercress.co.uk).  Though fresh watercress is quite strong-flavored, when cooked the flavor mixes in well.  (Please note, the full nutritional value comes when it is eaten raw.  Nothing wrong with tossing it in your salad!)  This recipe was a nice, elegant twist.  Freddie's response: This is very British.  And he can say that since he is 1/2 English!  We would like to try it again using salmon.

Tuna & Watercress Quiche
(adapted by yours truly)

4 oz (a little less than 1 cup) flour
1 oz Parmesan cheese, grated
2 oz (1/2 stick) butter, cubed & softened
1/3 cup watercress packed, finely chopped
2 egg
1 cup milk or cream
5 oz can tuna, drained
1 tbsp fresh dill, chopped

Preheat oven to 400F.  Rub flour, chesse & butter together.  Bind with a little cold water. (I used maybe a scant tablespoon.  Add little by little until you can work with the dough.)  Roll out & line the bottom of 4 individual flan dishes.  Mix cress, egg & cream.  Divide tuna amongst flan dishes.  Sprinkle with dill, salt & pepper.  Pour egg mixture into each.  Do not be afraid to pour clear to the top.  Place dishes on cookie sheet.  Bake 25-30 minutes until lightly browned & set.


ANSWER:  Watercress, Kale & Mustard/Turnip/Collard greens.  Baby Bok Choy comes 4th, scoring 824.
http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores#greenvegetables

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