Hey all! I was looking for a low-cal quiche recipe on Saturday and was so excited to find this post on the MyFitnessPal forums. I'm copying my recipe straight to/from there, so.. no judgment, ok? :)
I LOVE the OP's strategy of using greek yogurt and ricotta and egg to make the custard part instead of milk/cream etc - I think it gave this quiche a really fabulous tangy flavor that it might not have had otherwise.
Alas, I am a quiche-with-a-crust kind of girl, so my variation is more calories than the OP's - but I used a whole wheat crust, so as to add some fiber.
1 C part skim ricotta
1 C fage 0% greek yogurt
4 whole eggs
3 lg crimini mushrooms, chopped
1 leek (white/light green part only, chopped thinly)
2-3 cups red russian kale, chopped
2 oz Cabot clothbound cheddar (sharp white cheddar), crumbled
garlic, 3 cloves
dash olive oil
whole wheat crust from Whole Foods, frozen
1. Saute leek in olive oil for 1-2 mins. Add garlic. Add mushrooms and kale. Saute until the mushrooms are browning and the kale is bright green, but nothing is burning or limp. (at this time, pre-heat oven to 325 F)
2. Transfer to bowl off the heat; set aside.
3. Mix ricotta, yogurt, and eggs. The texture will be a little gross at first but give it some muscle and it turns into a nice fluffy, slightly goopy mixture. Add a dash of nutmeg and some salt and pepper.
4. Add cooked veggies to the custardy mixture. Stir. Also add the crumbled white cheddar.
5. Pour the mixture into the whole wheat pie crust. The pie crust should be full but not overflowing.
6. Bake the quiche at 325 F for 60 minutes, give or take. You want the center to be softish but not liquid.
7. Let the quiche cool for ~5-10 mins. It will collapse/settle slightly - this is normal.
8. Cut into 6ths; serve.
So: for a serving that is 1/6th of the pie, the nutrition info is as follows:
20 g fat
18 g protein
If you want to do 1/8th pie servings, the nutrition info is as follows:
15.1 g fat
13.4 g protein
It's really the crust that adds on the calories and fat, so making this without the crust would really bring down those stats. BUT - crust is amazing. Therefore: whole wheat crust. More fiber!
AND IT WAS AMAZING. GUH. I am sad that I can't with any conscience eat the entire quiche right now, but I am heartened that I have quiche to eat for the rest of the weekend/week. NOM!
**UPDATE** Even more amazing two days later!!!