Re: low fat vegetable quiche

[Guest guest]

Oh, these are mouth-watering!!! thanks, .

Vicki

" God commenteth his love towards us, in that while we were yet sinners, Christ

died for us. " Romans 5-8.

low fat vegetable quiche

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

250

Total fat

14g

Saturated fat

5g

Cholesterol

120mg

Sodium

330mg

Total carbohydrate

17g

Dietary fiber

2g

Sugar

4g

Protein

13g

table end

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

160

Total fat

9g

Saturated fat

5g

Cholesterol

130mg

Sodium

200mg

Total carbohydrate

7g

Dietary fiber

2g

Sugar

3g

Protein

11g

table end

Method:

list of 6 items

1. Preheat oven to 375°.

2. Melt the butter in a skillet. Add the onions and sauté over medium heat

for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.

3. Sauté about 5 minutes more until the vegetables are cooked. Remove pan

from heat.

4. Combine the eggs, milk and flour and beat well with a wire whisk or fork.

5. Spread the grated cheese over the bottom of the unbaked crust and add the

vegetable mixture on top. Pour in the egg mixture and sprinkle the top with

paprika.

6. Bake for 35 to 45 minutes or until the custard is set in the center.

Serve the quiche hot, warm or at room temperature.

list end

*Food editor's note:

Look for eggs that come from free-range chickens that are fed a diet

fortified with algae or flax seeds. These are available in most grocery

stores; the

label usually reads " omega 3. " These eggs contain significant amounts of

DHA, a special omega 3 fatty acid that has wonderful heart benefits. They

taste

like any other egg, and many people believe they actually taste better. You

can also substitute more egg whites in place of the yolks or use an egg

substitute

in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer

calories, fewer carbs and less fat.

[Guest guest]

Hi Vicki,

Speaking of recipes, remember that winter weight loss soup you posted some

time ago? Well, we love it in this house and I lost 2 pounds eating it.

Great recipe! Everyone I have passed it on to loves it too.

Ruth

From: blind-diabetics

[mailto:blind-diabetics ] On Behalf Of Vicki Breffe

Sent: Tuesday, April 21, 2009 6:34 PM

To: blind-diabetics

Subject: Re: low fat vegetable quiche

Oh, these are mouth-watering!!! thanks, .

Vicki

" God commenteth his love towards us, in that while we were yet sinners,

Christ died for us. " Romans 5-8.

low fat vegetable quiche

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

250

Total fat

14g

Saturated fat

5g

Cholesterol

120mg

Sodium

330mg

Total carbohydrate

17g

Dietary fiber

2g

Sugar

4g

Protein

13g

table end

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

160

Total fat

9g

Saturated fat

5g

Cholesterol

130mg

Sodium

200mg

Total carbohydrate

7g

Dietary fiber

2g

Sugar

3g

Protein

11g

table end

Method:

list of 6 items

1. Preheat oven to 375°.

2. Melt the butter in a skillet. Add the onions and sauté over medium heat

for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.

3. Sauté about 5 minutes more until the vegetables are cooked. Remove pan

from heat.

4. Combine the eggs, milk and flour and beat well with a wire whisk or fork.

5. Spread the grated cheese over the bottom of the unbaked crust and add the

vegetable mixture on top. Pour in the egg mixture and sprinkle the top with

paprika.

6. Bake for 35 to 45 minutes or until the custard is set in the center.

Serve the quiche hot, warm or at room temperature.

list end

*Food editor's note:

Look for eggs that come from free-range chickens that are fed a diet

fortified with algae or flax seeds. These are available in most grocery

stores; the

label usually reads " omega 3. " These eggs contain significant amounts of

DHA, a special omega 3 fatty acid that has wonderful heart benefits. They

taste

like any other egg, and many people believe they actually taste better. You

can also substitute more egg whites in place of the yolks or use an egg

substitute

in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer

calories, fewer carbs and less fat.

[Guest guest]

Wow. I have to say I haven't made it yet. I could sure lose to lose the

weight.

Vicki

" God commenteth his love towards us, in that while we were yet sinners, Christ

died for us. " Romans 5-8.

low fat vegetable quiche

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

250

Total fat

14g

Saturated fat

5g

Cholesterol

120mg

Sodium

330mg

Total carbohydrate

17g

Dietary fiber

2g

Sugar

4g

Protein

13g

table end

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

160

Total fat

9g

Saturated fat

5g

Cholesterol

130mg

Sodium

200mg

Total carbohydrate

7g

Dietary fiber

2g

Sugar

3g

Protein

11g

table end

Method:

list of 6 items

1. Preheat oven to 375°.

2. Melt the butter in a skillet. Add the onions and sauté over medium heat

for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.

3. Sauté about 5 minutes more until the vegetables are cooked. Remove pan

from heat.

4. Combine the eggs, milk and flour and beat well with a wire whisk or fork.

5. Spread the grated cheese over the bottom of the unbaked crust and add the

vegetable mixture on top. Pour in the egg mixture and sprinkle the top with

paprika.

6. Bake for 35 to 45 minutes or until the custard is set in the center.

Serve the quiche hot, warm or at room temperature.

list end

*Food editor's note:

Look for eggs that come from free-range chickens that are fed a diet

fortified with algae or flax seeds. These are available in most grocery

stores; the

label usually reads " omega 3. " These eggs contain significant amounts of

DHA, a special omega 3 fatty acid that has wonderful heart benefits. They

taste

like any other egg, and many people believe they actually taste better. You

can also substitute more egg whites in place of the yolks or use an egg

substitute

in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer

calories, fewer carbs and less fat.

[Guest guest]

Hi Patrishia:

The recepie you sent for veggie kiesh sounds so good I kept it in my recepie

file. Hope you don't mind.

Terrie with Eunice, Shandar and Jade.

low fat vegetable quiche

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

250

Total fat

14g

Saturated fat

5g

Cholesterol

120mg

Sodium

330mg

Total carbohydrate

17g

Dietary fiber

2g

Sugar

4g

Protein

13g

table end

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

160

Total fat

9g

Saturated fat

5g

Cholesterol

130mg

Sodium

200mg

Total carbohydrate

7g

Dietary fiber

2g

Sugar

3g

Protein

11g

table end

Method:

list of 6 items

1. Preheat oven to 375°.

2. Melt the butter in a skillet. Add the onions and sauté over medium heat

for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.

3. Sauté about 5 minutes more until the vegetables are cooked. Remove pan

from heat.

4. Combine the eggs, milk and flour and beat well with a wire whisk or fork.

5. Spread the grated cheese over the bottom of the unbaked crust and add the

vegetable mixture on top. Pour in the egg mixture and sprinkle the top with

paprika.

6. Bake for 35 to 45 minutes or until the custard is set in the center.

Serve the quiche hot, warm or at room temperature.

list end

*Food editor's note:

Look for eggs that come from free-range chickens that are fed a diet

fortified with algae or flax seeds. These are available in most grocery

stores; the

label usually reads " omega 3. " These eggs contain significant amounts of

DHA, a special omega 3 fatty acid that has wonderful heart benefits. They

taste

like any other egg, and many people believe they actually taste better. You

can also substitute more egg whites in place of the yolks or use an egg

substitute

in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer

calories, fewer carbs and less fat.

[Guest guest]

That's why I send them-for all to use!

Re: low fat vegetable quiche

Hi Patrishia:

The recepie you sent for veggie kiesh sounds so good I kept it in my recepie

file. Hope you don't mind.

Terrie with Eunice, Shandar and Jade.

low fat vegetable quiche

Seasonal Vegetable Quiche (Low Fat)

No-Crust Vegetable Quiche (Low Carb)

1 9-inch pie crust pressed into a pie pan

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup 2% milk or other milk

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

No crust

1 teaspoon butter or oil

½ cup chopped onion

½ pound mushrooms, sliced (about 1½ cups)

1 cup chopped vegetables such as spinach, chard or zucchini

½ teaspoon salt

Pinch of black pepper

¼ teaspoon dried thyme

3 large eggs*

1 cup half and half**

1 tablespoon flour

1 cup grated flavorful low-fat cheese such as cheddar, Swiss or gruyère,

about ¼ pound

Paprika

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

250

Total fat

14g

Saturated fat

5g

Cholesterol

120mg

Sodium

330mg

Total carbohydrate

17g

Dietary fiber

2g

Sugar

4g

Protein

13g

table end

table with 2 columns and 10 rows

Nutrition at a Glance

Calories

160

Total fat

9g

Saturated fat

5g

Cholesterol

130mg

Sodium

200mg

Total carbohydrate

7g

Dietary fiber

2g

Sugar

3g

Protein

11g

table end

Method:

list of 6 items

1. Preheat oven to 375°.

2. Melt the butter in a skillet. Add the onions and sauté over medium heat

for a few minutes. Add the mushrooms, vegetables, salt, pepper and thyme.

3. Sauté about 5 minutes more until the vegetables are cooked. Remove pan

from heat.

4. Combine the eggs, milk and flour and beat well with a wire whisk or fork.

5. Spread the grated cheese over the bottom of the unbaked crust and add the

vegetable mixture on top. Pour in the egg mixture and sprinkle the top with

paprika.

6. Bake for 35 to 45 minutes or until the custard is set in the center.

Serve the quiche hot, warm or at room temperature.

list end

*Food editor's note:

Look for eggs that come from free-range chickens that are fed a diet

fortified with algae or flax seeds. These are available in most grocery

stores; the

label usually reads " omega 3. " These eggs contain significant amounts of

DHA, a special omega 3 fatty acid that has wonderful heart benefits. They

taste

like any other egg, and many people believe they actually taste better. You

can also substitute more egg whites in place of the yolks or use an egg

substitute

in place of some or all of the eggs.

**Low-carb milk could be substituted for half and half to provide fewer

calories, fewer carbs and less fat.