My mom always made quiche when I was growing up and I loved it. Of course loved it, when made without considering health concerns quiche contains some of the most delicious and unhealthy ingredients out there...think butter, cream, cheese, eggs, etc. I'm all for taste but I think there's always a way to compromise so food still tastes good but is also healthy. I made the crust from scratch and used a low-fat recipe that I think turned out amazing. No it wasn't oozing with butter but do you really need that? Especially with a quiche when there's so much going on ingredient wise. For the crust I used an Ellie Krieger recipe from the Food Network and for the filling I pretty much made it up as I went. I think that's the best part about quiche is you can really put anything in there and it will come out amazing.
The one thing about this recipe is I don't think it actually made enough crust. I find rolling out dough to be difficult as is - so it's always better to have more than less. I followed the suggested amount verbatim and I didn't nearly have enough to roll out to cover my pie tin. I'm rubbish at math so I'm just going to post the original recipe but depending on your dish size definitely add more ingredients to give you more dough.
Healthy Pie Crust
Makes 1 pie (barely)
3/4 cup rolled oats
1/2 cup whole wheat flour
1/4 tsp salt
3 Tbsp butter, cold and chopped into small squares
4 Tbsp low-fat buttermilk
Method:
Preheat oven to 400 degrees and grease pie pan.
Combine oats, flour and salt into blender. Pulse a couple of time to mix. Add butter and pulse until texture looks like little pebbles. Add buttermilk and pulse several more times. Remove dough and form into a ball. I put it in the refrigerator for 15 minutes because it was easier to roll out. This just makes it easier but isn't necessary - melt a little butter or use cooking spray and coat two sheets of wax paper, place dough in the middle and roll out. You should roll out so that you can cover your pie ten (about 10" in diameter). Bake crust for about 8 mins and then let sit until you ready with filling.
Healthy Quiche
Serves 4-6
Ingredients:
Again you can use any vegetable or meat you'd like - this is a good meal to make if you want to use up extra veggies you have lying around.
8-10 mushrooms, sliced
1 onion, diced
2 chicken sausages, sliced (optional)
1/2 bag of baby spinach, stems removed
6 eggs, 3 with yolks & 3 separated, egg whites only
cheese, I used an extra sharp cheddar but anything you have will do
2 Tbsp low-fat milk
1 Tbsp olive oil
Method:
Preheat oven to 350 degrees.
Saute onions in 1 tsp of olive oil until golden brown and carmelized for about 15-20 minutes. Remove and put in mixing bowl once done. Add remaining olive oil and saute mushrooms and spinach for about 5 minutes until browned, add to bowl with onions. I used pre-cooked sausage so I just wanted to brown it a bit, saute for about 5 minutes and add to mixing bowl. Grate cheese into the bottom of pie crust, add as much or as little as you'd like. I lightly coated the bottom since I was going for healthy. Next add your veggies and meat, fill almost to the edge of the tin. Meanwhile beat eggs and egg whites, add milk, and pour over the filling. It's ok if the veggies or meat are sticking out of the eggs. Bake for about 45 minutes or until quiche is firm. Serve hot.
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