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Quiche TLC

Quiche is easy to assemble, economical, delicious, and extremely versatile. It is “fair game” for any meal, at any time of day. It should be a part of every low-carber’s cooking repertoire!

Quiche is basically just a savory custard which is baked in the shape of a pie, with various added ingredients, usually (but not always) including cheese, cooked meat, and vegetables. This makes it an ideal dish in which to use up leftovers! In fact, I often make twice as much as I need for a meat-and-veggie meal, on purpose, knowing full well that the leftovers can be efficiently transformed the next night in a quiche which will seem like an entirely different meal. “Real Women” (and men) just don’t have time to reinvent the wheel every night; anytime that I can cook two meals at once, I consider myself blessed.

BASIC QUICHE

  • 2 cups cream – any style works – nutritional counts based on half-and-half
  • 4 eggs
  • Salt and Pepper
  • 1 to 2 cups cooked chopped meat and/or vegetables
  • 1 to 2 cups shredded cheese – typical “classic” quiches almost always specify swiss cheese, but you can use anything you like. I usually prefer to use 1/2 cup grated Parmesan (the real stuff please, grated freshly off a block and not simply poured out a green can) and 1 cup mixed, shredded other cheeses. Occasionally, I use some cream cheese or even feta, goat, cottage, bleu, or ricotta.

PREPARATION: Scatter the chopped filling ingredients and cheeses into a well-greased pan, no need for any crust, and pour the well-beaten egg and cream mixture over the top.

Bake at 425 F for 15 minutes, then lower the heat to 350 and bake another 30 minutes, until a knife inserted in the center comes out clean.

Allow to set out at room temperature for 5-10 minutes before serving.

*Reduce the cream a little when using moist filling ingredients, such as canned or frozen vegetables.

I figure 8 servings per quiche – assuming (for example) you used 1-1/2 cups shredded cheddar, 1 cup chopped cooked broccoli, and 1 cup (5 oz) chopped cooked chicken while following the above guide, each serving would then equal: 240 calories, 18 g fat (9 sat), 4 g carb, 16 g protein.

Here are some of my favorite variations on this theme; follow the same basic assembly and cooking instructions and customize to your heart’s content!

GARDEN QUICHE

  • 3/4 cup diced unpeeled zucchini (1 small)
  • 3/4 cup minced red bell pepper (1 medium)
  • 1/2 cup sliced fresh mushrooms
  • 1 Tb. grated white onion
  • 4 oz. (1 cup) shredded extra-sharp white cheddar
  • 4 oz. cream cheese, cubed
  • 4 eggs
  • 1-1/2 cups cream

8 servings: 211 calories, 17 g fat (9 sat), 5 g carbohydrate, 9 g protein, each.

FLORENTINE QUICHE

  • 10 oz. frozen chopped spinach, drained thoroughly (about 1 cup)
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup diced Swiss cheese
  • 1 cup chopped cooked ham or 1/3 cup cooked, crumbled bacon
  • 2 Tb. minced onion, sautéed in 1 Tb. oil or butter (or cooked along with the bacon)
  • 4 eggs
  • 1-1/2 cups cream

8 servings: 210 calories, 15 g fat (7 sat), 4 g carbohydrate (1 g fiber), 14 g protein, each.

MEDITERRANEAN QUICHE

  • 1/2 cup pitted, sliced olives
  • 3/4 cup crumbled feta or goat cheese
  • 1 cup grated Parmesan or Provolone cheese
  • 3 garlic cloves, finely minced
  • 1 small Roma tomato, seeded, chopped and drained well
  • 1 cup marinated artichoke hearts, finely chopped and well-drained
  • 1 cup chopped cooked meat (optional but I like to use chicken breasts)
  • 1-1/2 cups cream
  • 4 eggs

8 servings: 228 calories, 15.5 g fat (8 sat), 5 g carbohydrate, 16 g protein, each

SEAFOOD QUICHE

  • 2 cans drained lump crabmeat or tiny shrimp
  • 4 oz. cream cheese, cubed
  • 3/4 cup grated Parmesan cheese
  • 3 Tb. chopped fresh dill weed
  • 1/4 cup fresh lemon juice
  • 2 tsp. lemon zest
  • 2 Tb. pimento 2 cups cream
  • 4 eggs

8 servings: 236 calories, 17 g fat (9 sat), 4 g carbohydrate, 16 g protein, each.

 

Have Questions on an ingredient? Check my INGREDIENT GUIDE

If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on. Meanwhile, if you're enjoying the fruits of my labors from the last fifteen years and the total absence of intrusive ads on this site, feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.

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