A quiche is like an omelet in a pie shell.

You can add whatever ingredients you like to an egg, milk and cheese mixture and cook. The variations are endless and delicious. However almost all quiche recipes are high in both fat and calories.

The pie crust alone will average 10 grams of fat and 167 calories per serving (a serving being 1/6th of a pie).

A basic quiche recipe using eggs, milk or cream, & regular cheese, can be as much as 27grams of fat and 362 calories per serving.

Therefore, anything you add to the quiche recipe beyond the basic egg based custard will only increase the fat and calorie content.

It is more advantageous to use vegetables such as broccoli, zucchini, tomatoes or spinach, versus meats such as bacon or ham when looking to create a low fat quiche recipe. The small amount of calories the vegetables add are insignificant to the amount of flavor they contribute.

Another way to reduce the fat and calorie content is to use low fat or nonfat milk and cheese products. Also using egg substitutes such as Egg Beaters instead of whole eggs will greatly reduce the fat and calorie content.

One whole egg has approximately 72 calories and 5 grams of fat versus Egg Beaters that has 0 fat and only 30 calories. Or you can use part Egg beaters and part egg whites. Egg whites have only 17 calories and 0.06 grams of fat versus the yolk that has 55 calories and 4.51 grams of fat.

Adding low fat vegetables to compliment the other low fat options enhances the flavor greatly.

Low Fat Broccoli & Cheddar Mini Quiche Recipe

• 1 (12ounce) can Evaporated Lowfat 2% Milk
• ¾ Cup Egg Beaters (equivalent to 3 whole eggs)
• 2 Cups Chopped Frozen Broccoli
• ½ Cup Chopped Red Bell Pepper
• 2 Cups Mild Cheddar Cheese - Reduced Fat
• 2 Tbsp. Flour
• ¼ Tsp. Each Salt & Pepper

FLEXIPAN for MINI QUICHE TARTLETS

Preheat oven to 350degrees. Blend evaporated milk, Egg Beaters, flour, salt & pepper. Stir in Broccoli, bell pepper & cheese. Spoon about 1/4 cup of mixture into each prepared muffin cup. Bake for approximately 20-25 minutes.

Makes 12 Servings in a standard muffin pan. Each serving is about 66 calories and 1 gram fat (excluding the mini quiche tartlet crust).

ENJOY!