Looking for lower calories quiche recipes?

Preferably ones that are good on Weight WatchersLooking for lower calories quiche recipes?
Quiche


Prep: 25 minutes


Bake: 52 minutes





Ingredients


1 recipe Pastry for Single-Crust Pie or 1/2 of a 15-ounce package rolled refrigerated unbaked pie crust (1 pie crust)


4 eggs, lightly beaten


1-1/2 cups half-and-half, light cream, or milk


1/4 cup sliced green onions


1/4 teaspoon salt


1/8 teaspoon black pepper


Dash ground nutmeg


3/4 cup chopped cooked ham, chicken, or crabmeat (about 3 1/2 ounces)


1-1/2 cups shredded Swiss, cheddar, Monterey Jack, and/or Havarti cheese (6 ounces)


1 tablespoon all-purpose flour





Directions


1. Prepare and roll out Pastry for Single-Crust Pie or unroll refrigerated pie crust according to package directions. Line a 9-inch pie plate with pastry. Trim; crimp edge as desired. Line unpricked pastry with a double thickness of foil. Bake in a 450 degree F for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Remove from oven. Reduce oven temperature to 325 degrees F.





2. Meanwhile, in medium bowl stir together eggs, half-and-half, green onions, salt, pepper, and nutmeg. Stir in ham. In a small bowl toss together the cheese and flour. Add to egg mixture; mix well.





3. Pour egg mixture into hot, baked pastry shell. Bake in the 325 degree Foven for 40 to 45 minutes or until knife inserted near center comes out clean. Let stand 10 minutes before serving. Makes 6 servings.





4. Lower Fat Quiche: Prepare as above, except substitute Oil Pastry for the Pastry for Single-Crust Pie. Substitute 1 cup refrigerated or frozen egg product, thawed, for the eggs, fat-free milk for the cream, and use reduced-fat cheddar, Swiss, or Monterey Jack cheese for the cheese.


Nutrition Facts per serving: 341 cal., 17 g total fat (6 g sat., fat), 31g chol., 762mg sodium, 26 g carbo., 1 g fiber, 19 g pro.


Daily Values: 20% vit. A, 2% vit. C, 29% calcium, 14% iron


Exchanges: 1.5 Starch, 2 Very-Lean Meat, 3 Fat.





You can also make a crustless Quiche - this will cut the calories and fat as well.Looking for lower calories quiche recipes?
1 c. plus 2 T. whole-wheat pastry flour or unbleached white flour





a pinch of salt





1/4 c. safflower oil chilled ( this is a must...I tried it without chilling and that is a ';no-no';.)





1 egg white lightly beaten





1 t. apple cider vinegar





1. In a medium bowl, mix together the dry ingredients. Make a well in the center and add oil





2. Lightly mix with a fork until it has the yexture of cornmeal.





3. Add the egg white and vinegar. Mix lightly with a fork or fingertips until incorportated.





4. Form into a ball and wrap in plastic wrap and refrigerate for at least 20 minutes.





If this seems to crumble, try adding a little bit of water, a drop at a time, to get it stick properly.








Roll this out and lay in your pie dish.





Low fat ideas for fillings:





1 1/2 c skim milk


4 egg whites


(both a must, but you can choose other ingredients to add)





zuchini


chicken


lite ricotta cheese


FF cream cheese


spinach


garlic


brocolli


tomatos


red bell pepper


mushroom


turkey bacon, cooked and drained


onion


canned tuna or crab, drained


salt %26amp; pepper to taste





I suggest topping any mixture with a sprinkle of nutmeg





bake for about 45 minutes at 400.
You can use just egg whites. That cuts the cholesterol and fat way down. Use part skim or skim milk cheese, but avoid using skim milk in the recipe. It tends to leave things watery and curdle the cheese. It's worth a couple of extra calories to get the right consistency.
I don't have any specific recipes, but if you find a quiche recipe, you can use skim milk rather than whole, cream, half %26amp; half, etc..... and use veggies, not meats - that will help take the calories away





BTW _ I use skim milk when I make mine and have never had a problem with the consistency of the dish.....you can't even tell!!
Take a look at this free ebook with 490 award winning recipes, maybe you can find what you're looking for in it.