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Crustless Quiche (that’s good for you)

vegetarian vegetable Savory Tart quiche  food photoIn keeping with my “don’t tell them it’s good for them or they won’t like it” mantra, I have to admit by removing the crust and substituting low fat cottage cheese and low fat yogurt for the heavy cream, you have a fast, healthy entrée that just happens to be delicious.

Many years ago, when we made savory items as well as sweet at my bakery, I developed this quiche base as a low fat alternative to the cream.  Interestingly, when we tested side-by-side versions of the original quiche filling with cream and this one, we were most surprised.  The low fat version had much more taste to it.  Not happy with the fact it tasted better, I wanted to know why.  It turns out the cream coats the taste buds so whatever cheese, vegetables or meat you have added to your quiche cannot be fully appreciated.  With the low fat variety, there is no coating of the taste buds so, consequently, the other flavors are free to come through much stronger.

I am going to give you the base recipe that substitutes for the cream and the amount of additives you need to turn it into your very own quiche.  I am also giving you one of my favorites to get you started.   The combination of spinach, artichoke and red pepper is one you will find is a theme in my cooking. So much so that, when I open my take out shop, it was suggested I name it the Artichoke and Red Pepper Cafe.

Basic Low Fat Quiche Mixture – this, along with your additives will fill a 9” pie pan or quiche dish.  Do not use the quiche pan with the removable bottom as there is no crust and the liquids will leak out.  You don’t want to have to clean up that mess!

1/2 cup low fat cottage cheese
1 cup low fat yogurt
3 eggs
1 tablespoon cornstarch
1/2 to 1 teaspoon salt, depending upon other ingredients
1/4 to 1/2 teaspoon pepper

 

Additives

 

2 to 3 cups vegetables and meat such as cooked chicken, bacon, ham, etc.
4 ounces cheese such as swiss, pepperjack, provolone, grated, optional – use less salt in
recipe as cheese is very salty by nature
1 to 3 tablespoons of fresh herb or herb mixture (half this if using dry herbs), optional

Follow directions below.

Spinach, Artichoke and Red Pepper Quiche

 

Base low fat quiche mixture (use 3/4 teaspoon salt and 1/2 teaspoon pepper
1/2 cup chopped spinach (about 1/2 of a 10 ounce package frozen chopped spinach,  thawed and squeezed very dry)
3/4 cup bottled or canned roasted red peppers cut in 1/4 inch strips (about 4 ounces or
115 grams, drained)
1 cup canned artichokes (from 15 oz. can, drained), coarsely chopped
4 ounces provolone cheese, grated (115 grams)

Preheat oven to 350 degrees.  Spray a 9” pie pan with cooking spray.  Set aside.

Place the cottage cheese in a food processor or blender.  Process until smooth.   Add the remainder of the base ingredients including salt and pepper and process or blend until smooth.  It will be very liquid.

Combine the spinach, red peppers, artichokes and 1/2 of the cheese in a medium size bowl.  Mix well.  Add the liquid and stir all together.  Pour into the prepared dish.

Sprinkle with remaining cheese.

Bake for 35 to 45 minutes until slightly browned and the mixture is no longer jiggly.  Remove from oven and allow to sit for about 10 minutes.  Cut and serve.

If there are leftovers, reheat in a microwave or oven.

Serves 4 to 6 as an entrée.

vegetarian vegetable Savory Tart quiche  food photo

2 comments to Crustless Quiche (that’s good for you)

  • Love to see you on Great Day St. Louis – is there any way you can include the nutrition break down on your recipes – I need that info in order to know if it is something I can eat.

    Thanks!

    • Helen S. Fletcher

      Hi Sharon: I’m sorry but that requires a program I don’t have. Thanks for watching Great Day.