We have gotten some really great comments when we publish recipes, so to continue that vibe, today I will share Julie’s mini-quiche recipe.
So many times we get comments from people trying to watch their cholesterol or on their weight loss journey who are at a loss for good, satisfying foods. Breakfast seems to be one of the biggest problems for a lot of folks.
Julie, one of my Team Members, solves this problem by taking traditional recipes and tweaking them a bit to make them low fat, low sodium, or low-cal.
The quiche recipe she is modifying comes really from her mother, who apparently used to make it for the grand kids as a way to get them to eat their broccoli, which they hate.
Quiche generally is a cholesterol, fat, and calorie bomb. With white-bread pie crust, evaporated milk, butter, and eggs, it’s pretty much a guarantee that eating a wedge of it will set your health goals back quite a lot.
Ever the creative thinker, though, you must always try to figure out what you can do to recipes to “fix” their problems and make them work into your goals.
For these little quiches, you will still want to limit your serving size to about 5 or so.
You can whip up the mixture the night before, or even prepare the whole thing and refrigerate for a healthy morning meal. Quiche is good any time of day though.
This recipe replaces most ingredients with a satisfying substitution in pretty much every step:
1 12-ounce can of low fat evaporated milk (nonfat works, too)
1 can fat-free or low sodium cream of mushroom soup
6 eggs slightly beaten, or egg substitute equivalent (which is about 1 ½ cups)
1 Tb whole wheat flour
1Tb wheat germ
2 cups diced broccoli florets (chop these very small)
2 Tb olive oil
1 clove minced garlic
1 tsp finely ground sea salt
1 tsp ground black pepper
1 ½ cups shredded cheese of your choice (Swiss is a great alternative but the kiddies like cheddar)
Olive Oil Pan Spray, mini-muffin tins
Preheat your oven to 350 degrees (F). Saute the broccoli for about 10 minutes with the garlic in the olive oil over medium heat and set aside.
In a mixing bowl, beat together milk, soup, eggs, wheat flour, wheat germ, salt and pepper.
Spray the mini-pans with a bit of the Olive oil pan spray. Fill the muffin wells about ¾ full (quiche will rise and can spill over). Make sure to scoop from the bottom of the bowl each time you go to fill the wells, as the cheese and broccoli can sink.
Bake in preheated 350 degree oven for 20 to 22 minutes, or until a knife inserted into one of the quiches comes out clean. The quiche will pull away from the well a bit and you will see the edges get slightly golden.
Let the tins rest for 5 minutes before removing them with a knife and spoon, scooping them onto a pretty plate for serving.
They cool off quickly, so if you need to warm them, just pop them into the microwave for about 20 seconds right before serving.
If you don’t plan to eat them right away, make sure to refrigerate them within about an hour since they are an egg product.
This recipe makes approximately 60 mini-quiches.
Each serving is about 5 minis, and contains (approximately):
- Calories 125
- Fat 7.35g
- Cholesterol 124mg (most of this is from the cheese…if you leave it out, or divide in half, it’s even healthier.)
- Sodium 270mg (this is for the low fat soup, not the low sodium. If you use the low sodium, it will be even less.)
You won’t want to make the whole meal just quiche…make sure to balance out the meal with a nice salad, bit of fruit, and a healthy beverage.
Also, play around with it…you can add tuna or crab meat for more protein, add a little sliced red pepper for some color, or replace the broccoli with spinach. The whole idea is to come up with recipes you will want to eat and your family might enjoy.
For more information on natural, healthy Cholesterol and Weight Loss solutions, see my guides today.
by Scott Davis