by Eileen Creeger
I found this recipe in the newspaper a few years ago. Ordinarily, something with this many ingredients would be a turn-off. But, this quiche is not that difficult to make.
One “trick” is to prep the quiche ahead of time. I prepare the first six ingredients and refrigerate them all together in a bowl. Then, when it’s time to bake, just put everything in the pan. It comes together quickly.
About the ingredients: the original recipe called for low-fat shredded Swiss cheese. I cannot find kosher low-fat Swiss cheese. It also calls for skim milk. We have 1% in the house; that’s what I use.
I also adapt the recipe for Passover by substituting cooked quinoa for the rice and potato starch or matza meal for the flour. Sometimes it comes out a bit watery, however.
Low-Fat Quiche Recipe
Ingredients
- 1 cup Cooked Rice
- 3/4 cup Shredded Swiss Cheese (I use two large slices of regular Swiss cheese and tear them up)
- 1 Tablespoon Flour
- 10 ounces Chopped Broccoli, cooked (or use fresh florets)
- 1/2 cup Sliced Mushrooms (optional)
- 1/4 cup Chopped Scallions
- 1 Red Pepper thinly sliced
- 1 1/2 cup Egg Beaters (or enough eggs to equal 1 1/2 cups)
- 1 cup Skim Milk
- 1/2 teaspoon Hot Pepper Sauce (optional)
- 3/4 teaspoon Salt
- 1/2 teaspoon Basil
- 1/4 teaspoon Black Pepper
- 2 Tablespoon Parmesan Cheese
Directions
- Preheat oven to 350°.
- Spray a 10″ pan with non-stick spray.
- In a medium bowl, combine cooked rice, cooked broccoli, Swiss cheese, flour, mushrooms and onions. Place in your pan.
- Top with red pepper slices.
- Combine eggs, milk and seasonings.
- Pour over vegetable mixture in pan.
- Sprinkle parmesan cheese on top.
- Bake 55-60 minutes, until firm.
- Let sit 5-10 minutes when removed from oven for easier slicing. Leftovers reheat great in the microwave the next day.
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