Quick Meal: A Healthy Makeover for the Quiche


Photo by AP Photo/Larry Crowe

A few fat reducing tricks, like eliminating half the egg yolks usually used, will let you make a full flavor but healthier quiche for your next impromptu holiday gathering. This quiche reheats well and is also great cold.

While a quiche can be a perfect dish for a holiday brunch or light supper before a party, all the cheese and eggs can pack a wallop of unwanted fat.

The problem is that if you reduce the cheese or use low-fat versions, you often lose a good deal of the flavor.

So where to cut? Each egg contains 5 grams of fat, and it’s all in the yolk. So this is an obvious place to start.

While many egg dishes can be made with only whites, the results tend to be rubbery and lack the beautiful yellow color, so you’ll want to leave in some yolk.

Here’s the trick for knowing how many yolks you can cut from a recipe. Most savory egg recipes work well when you use all of the egg whites called for, but only half the yolks.

With this 2-to-1 egg white to yolk ratio you’ll have little change in texture and richness. The volume change is minimal since the white accounts for the better part of the egg’s bulk.

This recipe for sweet onion, Gruyere and bacon quiche enhances the eggs with a generous amount of full-fat cheese to guarantee great flavor.

Using a blend of low-fat milk and evaporated skim milk instead of the heavy cream found in many traditional quiche recipes also helps to cut the fat but keep the rich taste.

Switching from regular bacon to turkey bacon reduces saturated fat even further.

The quiche is perfect for impromptu holiday entertaining. It reheats well and also is delicious cold. Add a salad of mixed greens or a tropical fruit salad, some crusty French bread and you’ll have a delightful light meal.

By JIM ROMANOFF, Associated Press Writer

Nutrition information per serving: 247 calories; 14 g fat (5 g saturated); 73 mg cholesterol; 18 g carbohydrate; 12 g protein; 1 g fiber; 438 mg sodium.

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