MMM-Minimum Fat, Maximum Taste, Minus the Guilt! Information-packed "Low-Fat Bible" contains 800 healthy, scrumptious recipes, using readily available ingredients. Many vegetarian options. Nutritional, culinary and time-saving tips for today's Kosher (or not!) kitchen. Save time and clean-up with machine cuisine, using the processor, microwave and bread machine.
The processor makes quick work of this healthy, flavor-packed quiche!
Yield: 10 wedges or 3 dozen miniatures
Reheats and/or freezes well
10 oz. (300 g) pkg. frozen spinach
1 large onion
1/2 cup red pepper
2 teaspoon canola oil
1/2 lb. mushrooms
2 cloves garlic, minced
2 slices whole wheat bread
1 egg plus 2 egg whites
3/4 cup skim milk
1/2 cup grated low-fat Swiss or Cheddar cheese
1 cup low-fat Ricotta or cottage cheese
2 tablespoons grated Parmesan cheese
Salt and pepper, to taste
1 tablespoon minced fresh dill
Preheat oven to 350 degrees F. Spray a 10-inch ceramic quiche dish with non-stick spray (or spray miniature muffin pans very well). Pierce package of spinach with a sharp knife in several places. Place on a microsafe plate and microwave on HIGH for 3 to 4 minutes, until defrosted. When cool, remove from package and squeeze dry.
In the processor, chop onion and red pepper with quick on/offs. In a large nonstick skillet, heat oil on medium-high. Saute onion and pepper until soft, about 5 minutes. Chop mushrooms with quick on/offs. Add to skillet along with garlic. Saute 5 minutes longer. Remove from heat; cool slightly.
Process bread to make soft crumbs. Add spinach and process until fine. Add egg, egg whites, milk and cheeses; mix well. Add sauteed vegetables and mix with quick on/offs. Add seasonings and dill. Spoon mixture into prepared pan(s) and bake at 350 degrees F until golden. Bake minis 18 to 20 minutes or a large quiche for 40 to 45 minutes.
Garden Vegetable Quiche: Omit spinach and mushrooms. Substitute a 10 oz. (300 9) pkg. frozen mixed vegetables (e.g. broccoli, cauliflower, carrots). Cook frozen vegetables as per package directions. Add to quiche mixture along with sauteed vegetables in Step 3.
Each miniature quiche contains 32 calories, 1.5 g fat (1 g saturated) and 10 mg cholesterol.
Chef's Serving Secrets!
Instead of using mini muffin tins, pour quiche mixture into a sprayed 7 x 11-inch casserole. Bake at 350 degrees F about 40 minutes. Cut into small squares.
For a crowd, double the recipe and bake it in a sprayed 10" x 15" jelly roll pan. (Sometimes I sprinkle the bottom of the pan lightly with seasoned bread crumbs before adding quiche mixture.) Cut in large squares as a main dish or small squares as hors d'oeuvres.
115 calories per wedge, 5.3 g fat (3.6 g saturated), 37 mg cholesterol, 9 g protein, 9 g carbohydrate, 220 mg sodium, 230 mg potassium, 1 mg iron, 2 g fibre, 240 mg calcium.
