Weekday Meal: Healthier Mushroom Quiche

Quiche can be a really great, easy meal. It can also shred your diet depending on what recipe you are using. My recipe for Quiche Lorraine, for example, is delightful, primarily because its filled with heavy cream and bacon. Though I love that recipe, its not my go-to for a week night meal. I typically save my calories fullsizeoutput_1431and bacon consumption for the weekend and breakfast tacos.  With the substitution of a few egg whites and some low fat Greek yogurt, the recipe below is quicker and little leaner than the traditional custard based quiche, making it a win for both you and your diet.

Healthier Mushroom Quiche

Ingredients:

  • 3 tablespoons low fat or non-fat Greek yogurt
  • 2 Tablespoons AP flour
  • 2 tablespoons parmesan
  • ½ teaspoon fresh ground black pepper
  • 1 teaspoon kosher salt
  • 3 egg whites
  • 3 whole eggs
  • 1 pie crust (you can make your own pie crust dough or use a store bought one with equally happy results)
Parmesan a punch of flavor in a small amount while yogurt and flour add structure and creamy texture.
Parmesan a punch of flavor in a small amount while yogurt and flour add structure and creamy texture.

For the filling:

  • 2, 8 oz. package of mushrooms (I used a mix of baby bellas for flavor and white button mushrooms for cheapness), thinly sliced
  • 1/2 of an onion, finely chopped
  • 2 tablespoons extra virgin olive oil
  • 1-2 tablespoons white wine
  • 1 pinch of salt to season mushrooms

Equipment:

  • 8” pie pan
  • skillet for sautéing mushrooms

The Process:

1) Preheat your oven to 375 degrees. Roll out your pie crust and place in your pie dish. For a flakier crust, make sure to place your pie curst back in the refrigerator so that the fat in the crust stays nice and cold. You want the fat in your pie crust melting in the oven, not on the kitchen counter.

2) In a skillet over medium heat, heat your olive oil and sauté your chopped onion until the onion becomes tender and translucent. Add your mushrooms to the skillet and sauté them for about 2-3 minutes. They will probably start letting go of some of their moisture (mushrooms are a very watery vegetable/fungus).fullsizeoutput_1430

3) Add the wine and turn up the heat to medium high. When the liquid from the mushrooms and the wine begin to sizzle, turn the heat down to medium-low and let the liquid reduce and cook off. You want to cook off quite a bit of liquid so your quiche doesn’t become a soupy mess. Your goal is to have no more than about a teaspoon of liquid left in the pan.

4) When the liquid in the pan has finished reducing, turn off the heat and season the vegetables with salt and pepper to taste (I like a decent pinch of salt-about 1/2 teaspoon of salt, but I am a salt addict so season to your own tastes). Let the vegetables cool completely so that they don’t curdle your egg mixture later. If I am in a rush, I will place the veggie filling in a bowl and put it in the freezer or refrigerator to cool for 10-20 minutes to cool it down fast. Even better, you can make the filling the night before and keep it in the fridge for later.

fullsizeoutput_14335) In a large bowl, prep your custard mixture. Separate your egg whites from your yolks first placing the egg whites in the bowl. Because we are doing this to cut calories rather than make a meringue or soufflé, you don’t have to be super careful. If a scrap of yolk gets in there, don’t worry there’s no need to stat over. Then add the rest of your eggs. Beat the eggs and egg whites together until evenly mixed.

6) Add yogurt, flour, 1 teaspoon salt, fresh cracked pepper, and parmesan to your egg mixture and mix until thoroughly combined. Be careful not to over mix though. Over beaten flour does strange things to your quiche.

7) Gently mix the cooled filing into the egg mixture. When combined, get your pie crust out of the fridge and pour the filling into it.

fullsizeoutput_14358) Place the quiche in the oven. Cook the quiche for 20-25 minutes until the center is cooked and firm in the center, but wobbles just a bit. Take the quiche out of the oven and let cool for 10 minutes until the quiche has finished setting and is cool enough to cut into without burning the daylights out of your mouth.

8) You can store this quiche for up to 4 days in the fridge.

Cookies and Salt Note:

  • You can add any kind of filling you want to your egg mixture. From sautéed spinach and onion to sautéed zucchini and peppers, add whatever veggies you want and let your creativity flourish.
  • If you want to really cut down on calories and carbs omit the pie crust. Take an 8” non-stick sauté pan (that is oven proof) and spray it with non-stick cooking spray. Pour the filling into the skillet and place in the oven. Cook until the egg has set. Let cool and flip over onto a plate. Voila! You now have a frittata!

Standard C&S Disclaimer: I received no payment for this post. Suggestions regarding food storage are subject to my own personal experience and do not replace the advice of a doctor, medical professional, or the FDA. I’m just a weirdo on the interwebs who doesn’t even get paid for this. Now go eat your quiche.

 

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