Light Veggie Quiche

11 Feb
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. That’s pretty healthy for a quiche.
Beware Restaurant Quiche: When some people see the word “broccoli” or “vegetable” in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. That’s because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And that’s just the filling! The crust is generally made from refined white flour and butter or lard. It wouldn’t be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.

How To Lighten Up A Veggie Quiche
First, the Base

I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust.
Second, the Dairy

You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that you’ve made these healthy substitutions.
Third, the Vegetables

There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.

3 Veggie Quiche in a Brown Rice Base
[serves 8]
For the base
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red pepper, thinly sliced
1 cup mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soy milk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/4 cup reduced fat Swiss or Cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)

A brown ricebase is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.

After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.


Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it “sets”. Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesn’t wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.

Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.
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