Low Fat Quiche Recipe?

kym117

Can anyone help me out with a low fat vegetarian quiche recipe??

UltraRunnerGale

I just take basic quiche recipes and substitute low-fat milk (reg milk, soymilk, whatever kind) and low-fat cheese. :flowerforyou:

MargieNgainesville

I switched from quiche (with a crust and the milk) to a fritta.
Everyone that has tried it, calls it quiche and loves it.
Variety is up to you.
8" pan use 3-4 eggs
10" pan use 5-6 eggs
use either olive oil or butter flavor spray
spray the pan well and heat to hot, but not burning the spray
add in your chopped onion, peppers (any color, I like to use 2-3 red, yellow, green)
(amounts of each depend on test - total 3/4 c to 1 c - based on pan size)
add a sprinkle of kosher or sea salt (helps to release the mositure and add flavor)
saute, as needed spray with oil subsitute (or I can't believe it's not butter spray)
when veggies are still firm but done
add 1/3 - 1/2 c chopped tomato (add pepper - I normal use lemon pepper)
add a handful or two baby spinage and still and saute until it begins to wilt
add whipped eggs (I like to add in some parsley flakes and/or some chives)
cook until the eggs are almost set
place pan into a pre-heated 350 oven and let finish cooking (15 mins, check every 5-7)
the mixture puffs up, gets a nice light brown color on top
let sit about 5 mins before cutting or removing
I use a good non-stick pan with an over safe handle (lol)
it slides right out of the pan
for company I slide it onto a plate
serve with salsa

As you can tell this is a base
my measurements are approx as I do not measure for anything except cakes or bread
This is soooo good, can be changed to meet your taste
(broccoli instead of spinage or aspagarits)
I apoligize for the mis-spelled words... it's 5:49am and I'm just not looking them up right now)

good luck
have fun
if you want meat.. so many tasty choices
Sam's Warehouse as wonderful chicken sausage

joanneeee

Spinach, onion and feta quiche

Makes: 6 servings

Nutrition (per serve): 140 calories, with 5.5 grams of fat, 10 grams of protein and 13.5 grams of carbs

What you’ll need:

* 1 medium onion, diced
* 180 grams fresh baby spinach
* 2 large eggs
* Half a cup of flour
* 1/2 tsp baking powder
* One and 1/3 cups of non-fat milk
* Half a cup of feta cheese
* 1/4 tsp salt
* 1/4 tsp cayenne pepper (optional)

Directions:

1. Preheat oven to 200 degrees Celsius and lightly grease a small baking dish.
2. Cook the diced onion in a frying pan on medium heat until soft and translucent. Add in the spinach and cook until it shrinks. Set both aside to cool for a few minutes.
3. Mix together the eggs, flour, baking powder and salt in a large bowl. Add the milk, then stir in the spinach and onion mixture.
4. Pour into the prepared baking dish and top with feta cheese. Bake for 25 minutes, or until the outside edge is golden brown and the centre is set.
5. Let cool for five minutes, then slice into six equal pieces and serve!

batorsbabe37

I have been looking to a good recipe! Thanks for the tips!

mummyto4

that looks so tasty!

mynika

Thank you I found this and I have never made a quiche, but this sounds so good,

DHalaby73

Spinach, Green Onion, and Smoked Gouda Quiche

Yield: 10 servings (serving size: 1 wedge)
Total: 2 Hours, 36 Minutes


Ingredients

Crust:
6 tablespoons butter, softened
2 tablespoons 1% low-fat milk
1/4 teaspoon salt
1 large egg yolk
5 3/5 ounces all-purpose flour (about 1 1/4 cups)
Filling:
1 tablespoon extra-virgin olive oil
1/2 cup thinly sliced green onions
3 cups fresh baby spinach
1 cup 1% low-fat milk
3/4 cup (3 ounces) grated smoked Gouda cheese
3/4 teaspoon salt
Dash of grated nutmeg
3 large eggs
Preparation

1. To prepare crust, place butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Combine milk, salt, and egg yolk in a small bowl; stir well with a whisk. Add milk mixture to butter, 1 tablespoon at a time, beating well after each addition. Add flour; beat just until combined. Press mixture into a 4-inch circle on plastic wrap; cover. Chill for 1 hour.

2. Preheat oven to 350°.

3. Unwrap and place chilled dough on a lightly floured surface. Roll dough into a 10-inch circle. Fit dough into a 9-inch pie plate. Freeze 15 minutes. Bake at 350° for 25 minutes or until lightly browned. Cool.

4. To prepare filling, heat oil in a large skillet over medium-high heat. Add onions; sauté 5 minutes or until tender. Add spinach; sauté 2 minutes.

5. Combine 1 cup milk and remaining ingredients in a bowl; stir well with a whisk. Stir in spinach mixture. Pour filling into crust. Bake at 350° for 35 minutes. Cut into 10 wedges.

Nutritional Information
Amount per serving
Calories: 205
Fat: 12.9g
Saturated fat: 6.8g
Monounsaturated fat: 4.3g
Polyunsaturated fat: 0.8g
Protein: 7.3g
Carbohydrate: 15.4g
Fiber: 1.1g
Cholesterol: 113mg
Iron: 1.5mg
Sodium: 405mg
Calcium: 120mg

luckygirlblue78

Whoa! That onion, spinach & feta quiche sounds amazing! thank you!!

DHalaby73

your welcome

pa_jorg

I always use the 2-2-2 recipe for quiche:

2 cups milk (skim works well)
2 eggs
2 tablesspoons of flour

Mix in any combo of fillings (veggie is best), pour into a pie pan (with or without crust ... use non stick spray if no crust) and bake on 350 degrees for approximately an hour.

k8es

and .... BUMP!