Sweet Potato-Crusted Quiche - Diabetic Friendly
tmshank18
Posts: 37 Member
Hi all... I'm always looking for new recipes to make my weight loss journey more successful. Here is a recipe that I have been using for years. Its easy to make and low in carbs. I change up the ingredients to give it different tastes. I also recently had a friend tell me she shredded her sweet potatoes for the crust. Hope you enjoy it as much as me.
Sweet Potato-Crusted Quiche
Servings: 6 (1 wedge each)
Carbs Per Serving: 13g
Preparation Time: 30 minutes
Baking Time: 45 Minutes
Chill: 6 hours
1 large sweet potato, peeled and thinly sliced (10 ounces)
4 slices lower-sodium, less-fat bacon, cook and crumbled
½ cup chopped green sweet pepper
3 tablespoons minced red onion
½ cup shredded reduced-fat sharp cheddar cheese
¼ cup shredded Gouda cheese
1 ¾ cups refrigerated egg beaters
½ cup fat-free milk
¼ teaspoon hot pepper sauce
1. Coat a 9-inch pie plate with nonstick cook spray. Preheat oven to 325 degrees.
2. Place sweet potato slices in a 2-quart square microwave-safe baking dish. Add 2 tablespoons of water to the baking dish. Cover with vented plastic wrap. Microwave on 100 percent power (high) 3 to 5 minutes or just until sweet potatoes are tender. Drain and cool slightly.
3. Arrange sweet potato slices across the bottom and up the sides of prepared pie plate, overlapping as necessary to cover.
4. Sprinkle crumbled bacon over sweet potato in pie plate; sprinkle with sweet pepper and onion. Top with cheddar cheese and Gouda cheese.
5. In a large bowl whisk together egg beaters, milk, and hot sauce. Pour egg mixture over vegetables and cheese in the pie plate. Bake 45 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack. *Cover and chill at least 6 hours or up to 24 hours before serving. To serve, cut into six wedges and warm up in microwave.
*If you prefer to serve quiche right away, let stand 10 minutes after baking. Cut into six wedges.
PER SERVING: 166 calories, 6g total fat (3g sat. fat), 20mg cholesterol, 375 mg sodium, 13g carbs (2g fiber, 4g sugars), 15g protein. Exchanges: 1 starch, 2 lean meats.
Sweet Potato-Crusted Quiche
Servings: 6 (1 wedge each)
Carbs Per Serving: 13g
Preparation Time: 30 minutes
Baking Time: 45 Minutes
Chill: 6 hours
1 large sweet potato, peeled and thinly sliced (10 ounces)
4 slices lower-sodium, less-fat bacon, cook and crumbled
½ cup chopped green sweet pepper
3 tablespoons minced red onion
½ cup shredded reduced-fat sharp cheddar cheese
¼ cup shredded Gouda cheese
1 ¾ cups refrigerated egg beaters
½ cup fat-free milk
¼ teaspoon hot pepper sauce
1. Coat a 9-inch pie plate with nonstick cook spray. Preheat oven to 325 degrees.
2. Place sweet potato slices in a 2-quart square microwave-safe baking dish. Add 2 tablespoons of water to the baking dish. Cover with vented plastic wrap. Microwave on 100 percent power (high) 3 to 5 minutes or just until sweet potatoes are tender. Drain and cool slightly.
3. Arrange sweet potato slices across the bottom and up the sides of prepared pie plate, overlapping as necessary to cover.
4. Sprinkle crumbled bacon over sweet potato in pie plate; sprinkle with sweet pepper and onion. Top with cheddar cheese and Gouda cheese.
5. In a large bowl whisk together egg beaters, milk, and hot sauce. Pour egg mixture over vegetables and cheese in the pie plate. Bake 45 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack. *Cover and chill at least 6 hours or up to 24 hours before serving. To serve, cut into six wedges and warm up in microwave.
*If you prefer to serve quiche right away, let stand 10 minutes after baking. Cut into six wedges.
PER SERVING: 166 calories, 6g total fat (3g sat. fat), 20mg cholesterol, 375 mg sodium, 13g carbs (2g fiber, 4g sugars), 15g protein. Exchanges: 1 starch, 2 lean meats.
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