Easy, Healthy Quiche To Make Your Own Recipe

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Easy, Healthy Quiche To Make Your Own
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Ingredients
17
Count
Nutrition
295
Calories
Total time
60
Minutes
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Ingredients:

  • crust
  • 1/8 cup olive oil
  • 1/8 cup canola oil
  • (recommended, use whatever oil mixture makes sense to you, if you don'tsp have 1 or the other, that's fine too)
  • 1/4 cup ice water
  • 1/2 tsp. salt
  • 1/2 cup whole wheat flour + 1/2 cup all purpose flour combined
  • filling
  • 1 tbsp. olive oil or 1-3 tbsp. sauce
  • anything from enchilada sauce to the leftover tofu marinade from last night. you could throw something together with stock and spices or use meat marinade.
  • veggies of your choice.
  • here are some favorites of mine
  • broccoli , spinach , onion (a must), scallions, small diced tomatoes , asparagus , mushrooms , bell pepper , squash... needs to make about 2 cups or enough to fill shell.
  • less healthy and more flavorful: would taste great with bacon , ham and cheese too. i'd recommend stirring cheese in with the egg.
  • 3 eggs
  • about 1/2 cup milk , any kind of will work. even that awful powdered stuff will work just perfectly.
  • (optional) decorations , it's all creative. you can use baby tomatoes to make a ring around the side , or cut a larger tomato into slices... use asparagus ends to make a sun shape in the center or onion ringlets. today i used baby spinach leaves around the edge.

Directions:

  1. Take a small-medium skillet, on low heat, warm up either:
  2. 1. 1-3 tbs. of sauce- If you are in a hurry, put in closer to 1 tbs. With more time to spare you can use closer to 3 tbs. and let it simmer on low heat until your veggies absorb the sauce.
  3. 2. olive oil
  4. Preheat oven to 400.
  5. Next, go ahead and throw in enough veggies to fill a 9 pie (about 2 cups). Do not worry about going a little bit over, a quiche doesn't have an upper pie shell so it can go above the line.
  6. (*Next step below)
  7. Let this simmer for 10-30 minutes(10 for 1 tbs sauce or olive oil, 20 or as long as 30 for 3 tbs. of sauce). Stir occasionally. If using oil, add herbs when your onions are starting to yellow or become transparent and stir more often.
  8. *While this is simmering:
  9. Make the crust. It's quick and easy and takes up to 5 minutes.
  10. Use one medium bowl for the flour and salt. Mix with fork.
  11. Use smaller bowl for oil and ice water. Mix well with fork until it becomes bubbly.
  12. Add liquids to powder and combine well with fork.
  13. Roll into a ball with your hands, lay in middle of pie pan and start to spread to the sides. No need to grease. Even it out by pressing down with your palms and prodding with your fingers.
  14. Next, crack 3 eggs into a 2 cup measuring container. Add milk until you've reached the line indicating 11/4 cups.
  15. Pour veggies into pie shell when they are finished. Add egg mixture on top. Spread out veggies with fork to make them even.
  16. Put pie into preheated oven.
  17. Optional decorations. Here's my favorite thing to do: Slice some tomatoes in a decorative way(I usually take a medium tomato, cut in half. Then chop the top off each half at a slant, and cut to the end in the same slanted direction to create a line of layers), or chop a layered slice off of a red onion(separate into a few festive circles). *See in picture*
  18. Set these aside until 13-15 minutes after placing the pie in the oven. Take the pie out, place the decorations on top and stick it back in for another 20 minutes.
  19. Voila! Easy, beautiful, healthy quiche. Don't forget to set a slice or two aside, because your family won't be able to stop eating it.
  20. Tastes great with parmesan cheese, makes great leftovers.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 294.59 Kcal (1233 kJ)
Calories from fat 191.97 Kcal
% Daily Value*
Total Fat 21.33g 33%
Cholesterol 123.67mg 41%
Sodium 372.23mg 16%
Potassium 259.78mg 6%
Total Carbs 18.6g 6%
Sugars 2.73g 11%
Dietary Fiber 1.62g 6%
Protein 8.01g 16%
Vitamin C 33.7mg 56%
Iron 2.4mg 13%
Calcium 94.9mg 9%
Amount Per 100 g
Calories 193.94 Kcal (812 kJ)
Calories from fat 126.38 Kcal
% Daily Value*
Total Fat 14.04g 33%
Cholesterol 81.42mg 41%
Sodium 245.05mg 16%
Potassium 171.02mg 6%
Total Carbs 12.25g 6%
Sugars 1.8g 11%
Dietary Fiber 1.07g 6%
Protein 5.27g 16%
Vitamin C 22.2mg 56%
Iron 1.6mg 13%
Calcium 62.5mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

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