Low fat quiche, any recipes?

TURKEY AND CHEESE QUICHE (LOW FAT!)





1 1/2 c. hot cooked rice


1 tbsp. chopped fresh chives


1 egg white (throw out yolk)


2 oz. 98% fat free sliced smoked turkey (or ham)


1 whole egg


5 egg whites (throw out yolks)


1 1/2 c. skim milk


1/2 c. shredded reduced fat cheddar cheese


1/4 c. finely chopped yellow or red onion


6 tomato slices





Heat oven to 350 degrees. Spray pie plate 10 x 1 1/2 inches with nonstick cooking spray. Beat rice, chives and egg white with fork. Turn rice mixture into pie plate. Spread evenly with rubber scraper on bottom and halfway up sides of pie plate. Bake for 5 minutes only!


Cut turkey into small pieces. Sprinkle in rice crust. Beat egg and whites in medium bowl. Stir in cheese and onions. Carefully pour into pie crust. Bake about 45 minutes or until knife inserted in center comes out clean. Immediately run knife around edge to loosen crust. Let quiche stand for 10 minutes before serving. Cut into wedges. Top each wedge with a tomato slice.Low fat quiche, any recipes?
Instead of making fattening crust with shortening or butter, use a few layers of filo (phyllo), or make a vegetable ';crust'; using thinly sliced and fanned out layered courgettes (zuchinni), or spreading a layer of roast %26amp; roughly mashed pumpkin or any squash, or just go crustless.


When making your egg/milk mixture, omit half(or more!) of the egg yolks. The yolks contain the fat. Or use an egg replacement. And use non-fat milk.


Choose a low fat cheese. Edam has 1/3 less fat than cheddar! A ';fresh'; cheese like ricotta might work nicely as well. You could put a little parmesan or other strong flavoured cheese on top to finish. Doesn't take much so adds lots of flavour without a lot of fat.


As much as I love quiche Lorraine, I would skip the greasy bacon and opt for a leaner meat , or try fish (salmon %26amp; asparagus %26amp;dill?, tuna %26amp; capers %26amp; ?) or just go veggie.


Quiches are one of those dishes you can get really creative with. Have some fun experimenting ;)Low fat quiche, any recipes?
Bacon and Swiss Quiche Recipe


Ingredients:


2 pcs phyllo dough - cut into 3 strips


3 large eggs


1/4 cup egg substitute


1 cup fat-free evaporated milk


2 tablespoons flour


1/4 teaspoon table salt


1/4 teaspoon black pepper


1/4 teaspoon ground nutmeg


1/2 cup Swiss cheese, lowfat - grated


4 ounces turkey bacon - diced





Directions:





Preheat oven to 350 degrees F. Coat a 9-inch pie plate with cooking spray. Lay phyllo dough in pie plate, one piece at a time, coating each layer with cooking spray - dough should cover bottom and sides of dish. Fold in any overhanging corners. Whisk together eggs, egg substitute, milk, flour, salt, pepper and nutmeg. Sprinkle cheese and bacon over phyllo dough. Pour in egg mixture and place quiche on a baking sheet. Bake until firm, about 30 to 35 minutes. Let cool at least 5 minutes before cutting into 8 wedges.
I use Eggbeaters. A quart-sized carton is enough for two 8-inch quiches. Eggbeaters are fat-free. I cheat and just use a pre-packaged pie crust for the shell. I stir half a package of frozen chopped spinach - thawed, of course - into the eggbeaters. A couple tablespoons of low-sodium Bacon Bits adds a nice flavor. That 8-inch quiche makes four servings, so that much Bacon Bits won't add enough fat to be a problem - but you can leave it out if you want and substitute another suitable flavoring, such as a touch of garlic and some finely diced onion. Be inventive - lots of stuff goes good in a quiche - even non-fat or low-fat cheese sprinkled over the top when it's done is good...mozzarela, for instance...
Low-Fat Chicken and Mushroom Quiche





Ingredients:


***Crust***


9 sheets phyllo dough, thawed


2 tablespoons reduced-calorie tub margarine, melted


***Filling***


3 cups sliced mushrooms


1/2 cup sliced shallots


2 cloves garlic, minced


3 eggs, lightly beaten


1/2 cup evaporated skimmed milk


2 teaspoons dried tarragon


6 ounces skinless cooked chicken, diced








Directions:





Preheat oven to 350 F.





Brush 1 side of each phyllo sheet with an equal amount of margarine; stack sheets together. Line a 9 inch quiche dish or pie plate with phyllo stack.





With kitchen sheers, trim crust flush with edge of dish; crumble trimmings and sprinkle evenly over crust.





Spray a large nonstick skillet with cooking spray; place over medium heat. Add mushrooms, shallots and garlic to skillet; cook, stirring occasionally, until mushrooms are tender and mixture is soft but not dry. Spoon mushroom mixture into prepared crust.





In a medium bowl, combine eggs, milk, and tarragon, beating until frothy; stir in chicken. Pour egg mixture over mushroom mixture; bake for 25 minutes, until filling is set and golden brown, Let stand 5 minutes before cutting.





Calories...221...Fat...7 g...Carbs...8 g...Protein...16 g...Sodium...266 mg...Fiber...1 mg