Healthy Quiche Recipe
by Bonnie Moore
The key to making the perfect healthy quiche recipe is simplicity, as you can see with this tasty recipe.. Quiche Lorraine comes from the Alsace-Lorraine region of northeastern France.. Loaded with bacon and cream, Quiche Lorraine can get a healthy makeover with sliced potatoes as crust, low fat milk, flavorful feta or parmesan cheese. A traditional quiche Lorraine consists of a pastry shell filled with a mixture of eggs, cream and cheese-a gourmet's delight, but not a dieter's dream. By making the following changes to the traditional Quiche Lorraine recipe, we were able to cut over 300 calories, an amazing 40 grams of fat and 21 grams of saturated fat, along with half the cholesterol: • Eliminating the pastry crust and using sliced potatoes as the crust. • Using low-fat milk instead of heavy whipping cream. • Substituting half of the Gruyere cheese with Parmesan cheese, which is lower in fat. • Using turkey bacon instead of regular and reducing the amount used overall. Quiche Lorraine Ingredients: 3 large eggs 1 1/2 cups low-fat milk 1 teaspoon flour Salt to taste Freshly ground black pepper Pinch nutmeg 2 teaspoons olive oil 1/2 medium yellow onion, finely chopped 2 Idaho potatoes, about 1 1/2 pounds, thinly sliced 1/4 cup grated Gruyere cheese 1/4 cup Parmesan cheese 4 slices turkey bacon Preparation: 1. Preheat the oven to 325ºF. 2. Whisk the eggs, milk and flour together in a mixing bowl. Generously season with salt, pepper and nutmeg and set aside. 3. Heat 1 teaspoon of the olive oil in a large, ovenproof, nonstick skillet over medium heat. Add the onion and cook until it is soft and translucent, about 5 minutes. Transfer the onions to a strainer and let the excess liquid drain off. 4. Heat the remaining oil in the same pan over medium heat. 5. Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about 8 to 10 minutes. Remove from heat. 6. Sprinkle the cheese over the potatoes. Cover the cheese with the cooked onions and turkey bacon. Carefully pour the egg mixture into the pan and place the pan in the oven. 7. Bake the quiche for about 45 minutes or until it is just set. *Serving Size: 1 slice Number of Servings: 6 Nutrition Values Per Serving: Calories 228 Carbohydrate 25 g Fat 9 g -Saturated Fat 3 g Dietary Fiber 3 g Protein 16 g Sodium 426 mg *Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'. The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results. The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.* Original Healthy Quiche Recipe |
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