Posted on: Wednesday, October 6, 2004
RECIPE DOCTOR
Quiche still magnifique with less eggs, reduced-fat cheeses
By Elaine Magee
Q. I saw this recipe in a magazine, and it is supposed to be one of John Travolta's favorite dishes. I am hoping you can lighten this up for fat and calories but still use a store-bought pie crust. The original recipe calls for making the crust yourself, but I absolutely hate making pie crust. I hope you understand.
A. Making pie crust in one of my least favorite things to do in the kitchen, too.
Thankfully, there are plenty of other ways to lighten up this recipe. We can use egg substitute for half of the eggs called for, and fat-free half-and-half instead of heavy whipping cream. Also, cut out the salt because we are adding seafood seasoning, which contains salt. And of course, we are switching to reduced-fat cheeses (Jack and Swiss).
I have to agree with John: This recipe rocks! I loved the lighter version and will make it again soon (when the price of crab comes down).
I used a store-bought crust, but you can always make your own. You also can make a crustless quiche by spraying a deep-dish pie plate generously with canola cooking spray and dusting the pan with breadcrumbs or panko crumbs. Pour in the filling and bake as directed.
• Per serving or original recipe: 500 calories, 40 grams fat, 21.5 grams saturated fat, 243-mg cholesterol. CRAB QUICHE MAGNIFIQUE
Preheat oven to 375 with oven rack in the middle position. Pre-bake crust about 15 to 20 minutes until pastry is pale golden along rim. Let cool (about 15 minutes).
Meanwhile, mix eggs, egg substitute, fat-free half-and-half, green onions, parsley, cilantro, seafood seasoning, black pepper and nutmeg in large mixing bowl and beat on medium speed until well blended. Stir in cheeses and crabmeat.
Pour mixture into pre-baked crust, and bake until filling puffs is set in center (about 50 minutes). Cool 15 minutes.
Garnish each slice with some fresh herb leaves and a cherry tomato, if desired, and serve.
Makes 8 servings.
• Per serving (using 1 deep-dish Nancy's pie crust): 262 calories, 18.5 g protein, 18.3 g carbohydrate, 12 grams fat (5 g saturated fat, monounsaturated and polyunsaturated fat unavailable for commercial pie crust), 100 mg cholesterol, 0 g fiber, 370 mg sodium. Calories from fat: 41 percent. • Weight Watchers points: 6. Omega-3 and Omega-6 fatty acids: amounts not available. Elaine Magee is the author of "The Change of Life Diet and Cookbook." Readers may reach her at www.recipedoctor.com. Personal responses can't be provided. This column is distributed by Knight Ridder News Service.
