Cynthia Haltom, Ph.D. is an accomplished educator and author of over 100 books. Many of her books are about cooking.
Heart Smart and Ready in Minutes Great for dinner and breakfast recipes
Heart Smart Quiche-Dinner and Breakfast Recipes. I am always experimenting with heart-smart dinner and breakfast recipes. We have been eating vegetarian for over 25 years. I cook with fish and seafood for my guests, so this recipe could have shrimp or fish if you like. This is a fantastic recipe I use for an easy healthy dinner when I need time to relax before we eat.
The dinner or breakfast recipes take only 6-10 minutes to prepare; then, you have about 1 hour to relax, kick your shoes off, and rest. I usually make this when I have a hard day at work and need time to "chill" before dinner or breakfast recipes are finished cooking. I'm sure most people have a day like that occasionally. My husband loves to eat quiche, and you can vary the ingredients according to what you have in the refrigerator.
1-premade piecrust (pre-rolled or in an aluminum pan frozen) homemade crust(recipe at the bottom of page)
3/4 cups egg substitute
1-10 ounce package of frozen vegetables (I like a low-calorie green giant with sauce)
Suggested veggies-creamed spinach, broccoli in cheese, or stir-fry veggies
3 slices of low-fat cheese or cheese substitute
1 small can of drained mushrooms
Place and press crust into a pie pan, and pinch excess together around the edge of the pan. Layer the ingredients,
1. lay cheese onto the bottom of the crust
2. place vegetables that have been heated for 4 minutes in the microwave with sauce on top of the cheese layer
If you are using a package of frozen mixed vegetables, heat to warm, drain off any liquid, then place on top of the cheese
3. layer mushrooms on top of veggies
4. pour egg beaters over veggies and cheese layers
Bake in a preheated 360-degree oven for 1 hour. Relax with the beverage of your choice. The crust should be golden brown, and the center will have brown spots. You can test to see it is cooked through by poking the center with a fork or knife. It should come out clean, with maybe a little cheese.
Here is a photo of the quiche before the eggs were poured over the top. It has creamed spinach and mushrooms.
TIP: check the pie crust box for calories and fat content; they vary in amounts.
What Your Quiche Looks Like Before Baking
This photo of the quiche after the egg beaters are poured over the layered veggies and cheese. You can use any ingredients that you may have left over. If you have leftover veggies or you like meat, or you can use veggie bacon-just cook it according to direction; it crumbles easily after it is cooked.
I have also made this into a dessert pie; instead of veggies, use fresh fruit or canned; look for canned fruit that is sweetened from juice for a healthier pie. Serve with frozen yogurt on top.
Do you need a break?
Extra Healthy Pie Crust - Olive Oil Version
1/4 cup olive oil
1 1/4 cups flour
pinch of salt (1/4 tsp.)
3-4 tablespoon of water or skim milk ( to be used 1 tablespoon at a time)
Mix all dry ingredient together with olive oil with a pastry mixer or fork, until small pea sized balls form.
Add water 1 tablespoon at a time until the mixture forms a ball. (Do NOT use your hands it will make a tough crust.
Roll out the ball with a floured rolling pin (if you don't have one use a wine bottle or glass) until it fits the size of your pie pan, lay into pan and mold to the side, then pinch excess around the top of the pan.
This is a heart smart version of pie crust, since olive oil is mono-saturated it does not aid your body in the cholesterol making process. In fact it help to raise the "good" cholesterol in your blood.
This is a photo of a pastry mixer.
One of my favorite types of bake ware is stoneware (especially the red) or glass, I like the way the crust cook so evenly, since it keeps the heat around the quiche. I also like it because it holds the heat once the quiche is cook, and can be used in the microwave to reheat left overs. That is if there is anything left after dinner.
This is the pie crust I use, it is lower in fat and calories than the name brands
I purchase the large sized egg beaters, it only 60 calories per serving
What do you cook when you need a break before dinner?
webmavern on May 30, 2013:
We like to batch cook things like chilli or curry and then freeze in meal size portions. When we don't feel like cooking much we just them heat up and add rice.