Vegetable Quiche - 14.3g Carbs, 2.3g Fiber
From Dr. Weil
This fresh vegetable "quiche" is made with a light, crispy potato
crust and a filling of vegetables and herbs and spices. It makes a
wonderful morning brunch or lunch or a simple dinner when served with
a salad and a small, toasted baguette. If you should not be eating egg
yolks, you can make it using only the egg whites.
Serves 8
1/2 cup purified water
1/4 cup sun-dried tomatoes
1/2 lb asparagus (about 2 cups chopped) or broccoli florets
1/2 medium onion, chopped
2 cloves garlic, sliced
2 Tbsp extra-virgin olive oil
1 carrot, cut in small cubes (about 1 cup)
5 mushrooms, sliced
1 Tbsp chopped fresh basil, or 1 teaspoon dried
1 Tbsp chopped fresh parsley
1/8 tsp chili flakes
1/8 tsp freshly grated nutmeg
1/2 tsp salt
1 tsp freshly ground black pepper
3 small red potatoes, washed and thinly sliced
1/2 cup grated cheese, Pepper Jack or Swiss
1/4 cup milk
1/2 cup low-fat sour cream
6 eggs
1 medium tomato, sliced (seeds squeezed out)
3 Tbsp freshly grated Parmesan cheese
1. Preheat oven to 375 degrees F.
2. Boil the water, pour over the sun-dried tomatoes, and allow to soak
for about 15 minutes until they become soft and plump. Strain off any
remaining liquid, and coarsely chop.
3. Cut off about 1 inch of the coarse ends of the asparagus stalks and
discard or save them for soup. Cut the remaining stalks into about 6
pieces or chop coarsely. If you are using broccoli, cut into florets.
4. Blanch the asparagus by boiling it in a medium pot of water for 2
minutes or less. Asparagus should be bright green and firm to the
bite. Drain, rinse the asparagus in cold water, and drain again in a
colander.
5. Sauté the onions and the garlic in the olive oil over low heat
until the onions are transparent, approximately 10 minutes. Add the
carrots, mushrooms, basil, parsley, chili flakes, nutmeg, salt and
pepper and continue to cook for 5 more minutes. Remove from the heat.
6. Lightly grease the bottom and sides of a 9-inch pie pan. Line the
bottom with the potato slices, overlapping them slightly.
7. Whisk together the cheese, milk, sun-dried tomatoes, sour cream and
the eggs in a large bowl. Mix in the sautéed vegetables and the
blanched asparagus, coating everything with the cheese, milk and egg
liquid, then pour into the potato-lined pie pan. Arrange the tomato
slices on top and sprinkle with Parmesan cheese.
7. Bake for 1 hour, covering after 45 minutes if top browns.
Completely baked quiche should be very firm.
8. Let cool 15 minutes before slicing and serving. Leftovers can be
wrapped and kept in the refrigerator for up to 3 days.
Nutrients Per Serving:
205 Calories, 12.6g Fat, 4.9g Saturated Fat, (53.8% of calories from
fat), 10.0g Protein, 14.3g Carbs, 175mg Cholesterol, 2.3g Fiber
Tips from Rosie’s Kitchen:
* Try to grate fresh nutmeg and Parmesan cheese yourself because it
makes a noticeable difference in the flavor.
* Drop the potato slices in cold water to prevent them from discoloring.
* To blanch fruits and vegetables, boil them for about 2 minutes and
then plunge them into cold water - this stops the cooking and sets the
color. Blanching is also done to loosen the skins of fruits or
vegetables such as plums or tomatoes.
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body,
Life, and Spirit by Andrew Weil, M.D and Rosie Daley