Seasonal Vegetable Quiche and No-Crust Vegetable Quiche

Gerri French, MS/RD, CDE

February 2005

Ingredients & Methods

Makes 6 servings

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère, about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère, about ¼ pound

Paprika

Nutrition at a Glance
Calories	250
Total fat	14g
Saturated fat	5g
Cholesterol	120mg
Sodium	330mg
Total carbohydrate	17g
Dietary fiber	2g
Sugar	4g
Protein	13g

Nutrition at a Glance
Calories	160
Total fat	9g
Saturated fat	5g
Cholesterol	130mg
Sodium	200mg
Total carbohydrate	7g
Dietary fiber	2g
Sugar	3g
Protein	11g

Method:

Preheat oven to 375°.
Melt the butter in a skillet. Add the onions and sauté over medium heat for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.
Sauté about 5 minutes more until the vegetables are cooked. Remove pan from heat.
Combine the eggs, milk and flour and beat well with a wire whisk or fork.
Spread the grated cheese over the bottom of the unbaked crust and add the vegetable mixture on top. Pour in the egg mixture and sprinkle the top with paprika.
Bake for 35 to 45 minutes or until the custard is set in the center. Serve the quiche hot, warm or at room temperature.

*Food editor’s note:
Look for eggs that come from free-range chickens that are fed a diet fortified with algae or flax seeds. These are available in most grocery stores; the label usually reads “omega 3.” These eggs contain significant amounts of DHA, a special omega 3 fatty acid that has wonderful heart benefits. They taste like any other egg, and many people believe they actually taste better. You can also substitute more egg whites in place of the yolks or use an egg substitute in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer calories, fewer carbs and less fat.

Seasonal Vegetable Quiche and No-Crust Vegetable Quiche

Ingredients & Methods

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

Diabetes Health

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