Ingredients For the Quiche: 6 large eggs Eggs are the base of the quiche, providing structure and protein. 1 cup (240 ml) low-fat milk or unsweetened almond milk Using low-fat milk or almond milk reduces the calorie content without sacrifi…  | By deiv3 on September 10, 2024 | Ingredients For the Quiche: - 6 large eggs
- Eggs are the base of the quiche, providing structure and protein.
- 1 cup (240 ml) low-fat milk or unsweetened almond milk
- Using low-fat milk or almond milk reduces the calorie content without sacrificing creaminess.
- 1/2 cup (120 ml) heavy cream (optional)
- Heavy cream can be used for added richness; use sparingly to keep points low.
- 1 cup (100 g) cooked bacon, crumbled
- Opt for reduced-fat bacon if available to lower the fat content.
- 1 cup (30 g) fresh spinach, chopped
- Spinach adds vitamins and minerals while keeping the dish light.
- 1/2 cup (50 g) grated carrots
- Carrots provide natural sweetness and extra nutrients.
- 1/2 cup (50 g) spring onions, chopped
- Spring onions add a mild onion flavor without overpowering the dish.
- 1 cup (100 g) shredded low-fat cheese
- Choose a low-fat cheese to minimize points while still enjoying a cheesy flavor.
- 1/2 teaspoon salt
- Adjust salt to taste, but be mindful of overall sodium intake.
- 1/4 teaspoon black pepper
- Freshly ground black pepper enhances the flavor profile.
- 1/2 teaspoon dried thyme (optional)
- Dried thyme adds an aromatic flavor but can be omitted if desired.
For the Garnish (Optional): - Chopped fresh herbs (e.g., parsley or chives)
- Use fresh herbs for added color and flavor.
Instructions 1. Preheat Oven and Prepare Baking Dish - Preheat Oven:
- Preheat your oven to 375°F (190°C). This ensures that the quiche bakes evenly and thoroughly.
- Prepare Baking Dish:
- Lightly grease a 9-inch pie dish or an equivalent baking dish with non-stick cooking spray. Alternatively, use a baking dish lined with parchment paper for easier cleanup.
2. Prepare Ingredients - Cook Bacon:
- In a skillet over medium heat, cook bacon until crispy. Transfer to a paper towel-lined plate to drain excess fat, then crumble into small pieces.
- Chop Vegetables:
- Chop spinach, spring onions, and carrots as needed. Ensure they are finely chopped to distribute evenly throughout the quiche.
- Grate Cheese:
- Shred or grate the cheese of your choice, opting for low-fat varieties to keep the dish lower in points.
3. Make the Egg Mixture - Beat the Eggs:
- In a large mixing bowl, whisk together 6 large eggs until well combined. This forms the base of your quiche.
- Add Milk and Cream:
- Mix in 1 cup of low-fat milk or unsweetened almond milk. If using, add 1/2 cup of heavy cream for added richness. Whisk until smooth.
- Season the Mixture:
- Add 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried thyme (if using). Stir to combine.
4. Assemble the Quiche - Combine Ingredients:
- Gently fold in the crumbled bacon, chopped spinach, grated carrots, chopped spring onions, and shredded cheese into the egg mixture.
- Pour into Baking Dish:
- Pour the mixture into the prepared baking dish, spreading it evenly with a spatula.
5. Bake the Quiche - Bake:
- Place the baking dish in the preheated oven. Bake for approximately 35-40 minutes, or until the quiche is set in the center and lightly golden on top. A toothpick inserted in the center should come out clean.
- Cool Slightly:
- Allow the quiche to cool for 10-15 minutes before slicing. This helps the quiche set and makes it easier to cut into portions.
6. Serve and Enjoy - Slice and Serve:
- Cut the quiche into 8 slices. Serve warm or at room temperature. This dish pairs well with a light salad or steamed vegetables.
- Storage:
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
7. Nutritional Information Per Serving (1 slice of 8): | | | |
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