Because eating well is a daily effort, and because we don’t have as much time as we would like to cook and become domestic goddesses, we need to find the perfect balance between healthy delicious and quick & easy.
There is a few things that fall under these category and this is one of them. A quiche is by traditional standards a fairly easy thing too cook, although not so easy to make perfect, it does take time, specially if you are making the dough from scratch. The second problem is the high amount of saturated fat in it, first with the butter in the crust, and secondly the wooping amount of cream in the mixture and the fat contained in the egg yolks.
So basically not the best idea if you are trying to be “good” or watch what you eat, but it is so tempting, so delicious and versatile… it is good both warm and cold, can be stored in the fridge for days!
As I normally do, I have looked for substitutions that will not change the flavour much but they will make a huge impact on the nutritional count.
You can actually try these easy swaps when cooking pretty much anything!
Cream –> 0% fat greek style yogurt
Eggs –> egg whites (4 eggs per recipe? 1 egg and 3 egg whites will do just fine)
If you would really keep the crust on this you could try to make it with wholegrain spelt flour, almond flour or coconut flour, chick pea flour… or a mixture of them.
This recipe is dead simple, perfect party pleaser if you are going to a BBQ or a dinner party, it is like a giant egg muffin really 😉
The recipe is low fat and very high protein and has very low carb content.
Ingredients (serves 5)
200 ml egg whites
1 tsp of butter/vegetable oil
120 grams of soft goat’s cheese or vegan equivalent
1 tbsp of parmesan cheese
170 grams of fat free greek style yogurt
Salt & Pepper
In a pan, melt the butter or oil and cook the leeks, washed and chopped julienne style (this is in 1/4 cm wide rings) until they are soft and cooked throughout.
In a large bowl, beat the eggs, the egg whites and the yogurt. Spray a round over proof container with olive oil and pour over the egg mixture. Add the cooked leeks spreading evenly over the surface, sprinkle with salt and pepper. Crumbling the goat’s cheese with your fingers, place all over the quiche, and then sprinkle with with parmesan.
Cook in the oven at 180/200 degrees celsius for about 35 to 40 minutes, then turn off the over and let it cool inside for another 10 minutes inside the oven.
Let it rest for another 10 minutes on a rack before serving with your favourite salad or veggies.