HEALTHY HERB QUICHE

Posted by Carole-Anne on August 27, 2007

Quiche is essentially a pastry shell filled with a savory egg mixture and cooked in the oven.

Healthy Recipes recommends the egg mixture which contains protein, vegetables and light cheese, and provides plenty of vitamins be used as a lunch, brunch, breakfast or dinner recipe, as it contains all the necessary requirements for a full meal content. This is providing you use a Nutri-blend flour or whole wheat flour.

The great thing about quiche is that it can be made with or without the pastry.  Pastry contains either vegetable shortening , butter or lard.  I choose butter, bearing in mind that I would count this fat content for my daily allowance. 

This is my favorite Herb Quiche, with pastry recipe included as well:

INGREDIENTS AND INSTRUCTIONS:

Butter Pastry

1 1/2 cups Nutri-flour

3 ounces cold butter

1 egg yolk

Sift flour into medium-size bowl.

Add butter into flour creating small fine balls using a pastry blender.

Add egg mixture and mix until the flour and egg sticks together.  Add a little water if necessary the mixture turns into a ball. 

Place in refrigerator to chill for 15 minutes.

Remove from refrigerator and place on floured surface.

Using a rolling pin, roll pastry out until it is big enough to fill your quiche pan (including the sides).

Next is a secret cook’s trick:  place wax paper on pastry shell and fill pastry shell with enough dried beans (you can use dried rice as well) for 10 – 15 minutes until pastry is light golden brown.

Remove quiche pan from oven, and remove beans and wax paper.  Set aside to cool while you make quiche mixture. 

INGREDIENTS AND INSTRUCTIONS:

3 eggs

2 tbsp chopped chives

2 tbsp chopped parsley 

1/2 cup light cream cheese softened

1/2 cup 1% milk

1/2 cup shredded provolone

Freshly ground pepper

Red pepper cut in rings (4 -6 rings) to garnish

Whisk together 3 eggs.

Add 1/2 cup 1% milk and 1/2 cup softened cream cheese and mix until smooth.

Add egg mixture to milk and cream cheese blending until smooth.

Pour mixture into quiche pastry shell and garnish with red pepper rings.

Bake at 350F for 45 minutes, or until the center springs back lightly.

Healthy Recipes favors this Quiche with or without the pastry.  It takes a little time to make, but with the provolone, fresh herbs and red pepper – his healthy quiche has excellent flavor.

Recipe serves 6.

Green Herb & Veggie Omelete

Posted by Carole-Anne on

Omelette’s may never be the same! Try this intense green omelette for a change of pace, and a healthy body too! Green herbs and veggies are the healthiest of all for our bodies and, the darker the green, the better it is for us.

 

INGREDIENTS:

6 – 8 eggs

2 leeks washed and chopped

4 spring onions, chopped

4 oz spinach washed and chopped

3 tbsp parsley chopped

3 tbsp chopped herbs (tarragon, coriander, chives, chervil and dill)

1 tbsp chopped walnuts

1 cup Light Mozzarella shredded

Freshly ground black pepper

NEXT TO DO:

Heat oven to 350 degrees F.

Beat eggs in large bowl, adding chopped veggies, herbs and walnuts. Season with freshly ground pepper.

Olive oil the base of a large oven proof dish and pour mixture into dish.

Add shredded Kraft Light Mozzarella cheese evenly. I use the cheese for more bulk and that extra taste.

Cover dish with lid and bake for 30 minutes.

Remove cover and bake for 15 minutes further, or until top is golden brown.

Serve hot or cold.

Healthy Recipe serves 4.

This makes a delectable breakfast, lunch or dinner.