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Quick & Healthy Ways to Fill a Quiche

By: , SparkPeople Blogger
3/6/2013 6:00 PM   :  31 comments   :  18,520 Views

Whether you serve it for breakfast, brunch, lunch or dinner, quiche can be a healthy, go-to meal that all in the family will enjoy. That is, after you give is a drastic yet easy makeover.

Traditional quiche--with its ingredient list of fatty meats, too much cheese, whole eggs, and heavy cream--should stay away from your kitchen, but a new healthy, flavorful, and versatile quiche will fit right into your healthy eating plan.

Let's compare a traditional quiche recipe with a simple slimmed-down version that will save over 500 calories per serving.
Traditional Quiche Slimmed-Down Quiche
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Ingredient Nutrition info Ingredient Nutrition info
Traditional pastry crust 648 calories, 42 g fat Whole wheat bread crumb crust (see below) 258 calories, 4 g fat 390 calories, 38 g fat
4 whole eggs 288 calories, 19 g fat 3 whole eggs or 1 3/4 cup egg whites  216 calories, 14 g fat (201 calories, 0 g fat) 72 calories, 5 g fat
2 tablespoons butter (to sauté vegetables) 204 calories, 23 g fat Cooking spray (to sauté vegetables) 5 calories, 1 g fat 199 calories, 22 g fat
2 cups mild cheddar cheese, shredded 909 calories, 75 g fat 1/2 cup gruyere or parmesan, shredded 223 calories, 18 g fat 686 calories, 57 g fat
8 ounces deli ham cubed or bacon 413 calories, 24 g fat 4 ounces Canadian bacon 170 calories, 8 g fat 243 calories, 16 g fat
1 1/2 cups heavy cream 618 calories, 67 g fat 1 1/2 cups skim milk 125 calories, 0 g fat 493 calories, 67 g fat
Total 3,080 calories, 229 g fat   997 calories, 45 g fat 2083 calories, 184 g fat
Per serving (4 per 9" quiche) 770 calories, 57 g fat   249 calories, 11 g fat 521 calories, 46 g fat
 
Start by swapping the crust:

Whole Wheat Bread Crumb Crust

2 cups whole wheat bread crumbs (about 2 slices bread, crusts removed)
1/2 teaspoon dried herbs (thyme, sage, basil, or oregano)

Combine crumbs and herbs.  Coat the bottom of an 8- or 9-inch pie plate with cooking spray.  Press the breadcrumbs into the bottom of the pie plate and up the sides. Pour in the toppings and custard (egg filling).  Make sure the custard completely covers the bread crumbs to ensure they do not burn in the oven.
Just because ingredients have been reduced or swapped out doesn’t mean flavor will be lost. 
  • Don’t let the butter overpower the flavor of your vegetables.  Sautéing will let the flavor of the vegetables shine.
  • Choose cheese that is intense in flavor yet low in moisture.  Parmesan or gruyere are perfect choices.  If you choose Cheddar, go for a sharp variety. Mild cheeses like mozzarella or Monterey Jack are too mild to make an impact with their flavor.

How to make the perfect quiche

  • Preheat the oven to 375 degrees.
  • Use grated sharp cheeses: A little will go a long way. Layer it on top of the crust.
     
  • To avoid a soggy quiche, sauté your veggies and cook your meats before baking. (If you don’t cook the vegetables, your quiche will look curdled.)
     
  • Add the veggies, meats, and seasonings such as pepper, nutmeg, cayenne pepper, allspice, chopped fresh thyme or basil before adding the custard.  Don’t layer beyond half way up the quiche or pie plate to avoid overflow.
     
  • Dice your meat, then precook it to cut down on moisture and add color and flavor. Add 4 ounces cooked meat per quiche.
     
  • Sautéed vegetables and cooked meats should be added after the cheese.
     
  • Whisk together the eggs and milk, then pour custard on top of the quiche. A quiche shell should be no more than 3/4 full before it is baked.
     
  • Place the quiche on a baking sheet to catch any potential spillovers.
     
  • Bake 30-45 minutes, until a knife inserted in the center of the quiche comes out partially clean.  The quiche should rest at least 5 minutes before eating so it doesn't fall apart.
 

A Dozen Quick and Tasty Quiche Combos

  1. Spinach, mushrooms and leeks
  2. Tomatoes, chili peppers and avocado
  3. Caramelized onion and parsley
  4. Tomatoes and Canadian bacon
  5. Salmon and chives
  6. Chicken, grilled corn and avocado
  7. Asparagus and tomatoes
  8. Artichokes and leeks
  9. Chicken and tomato
  10. Zucchini, peppers, and onions
  11. Tomatoes and parsley
  12. Shrimp and dill
 
What is your favorite kind of quiche?

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