Quiche is one of my favorite recipes. It is incredibly versatile and easy to make. Just change up the cheese and the veggies and you can have a new creation at any time. My version is loaded with vegetables and low-fat cottage cheese and only three eggs and one egg white in the entire recipe. Taking the crust off the quiche is another trick to cut down calories and fat. The base is so delicious and flavorful that you will not miss the crust at all. Traditional quiche recipes use a full fat crust, a dozen eggs and heavy cream. My recipe is a lot more health conscious so there is no need to feel guilty eating this any day of the week.
The kosher link up for this month is a dairy dish in honor of Shavuot (see below!) This is a Jewish holiday where it is customary to not eat meat. Unlike other Jewish holidays filled with chicken soup and brisket, this holiday is known for blintzes, cheese cake and other dairy delights. This quiche is perfect for Shavuot, and truly any other time of the year.
I often make this on a Sunday and then cut it up into six individual servings. I wrap each piece in plastic wrap and then put them in a freezer bag in the freezer. Just defrost a piece in the microwave for a healthy breakfast any day of the week. It can also be served with a side salad, whole grain toast or veggie sausage for a great breakfast, lunch, brunch or dinner.
Prep Time: 10 minutes
Cook Time: 45 – 55 minutes
Yields: 6 – 8 servings
Nonstick cooking spray
1 teaspoon olive oil
1 small onion, finely chopped
1 small zucchini, diced
1 box frozen chopped spinach, defrosted
½ pint grape tomatoes
3 large eggs and 2 egg whites
8 ounces of crumbled low fat feta cheese
8 ounces of part skim mozzarella cheese
12 ounces low fat cottage cheese
Kosher salt and fresh cracked pepper
Preheat oven to 375 degrees F.
Sauté the onion and zucchini over medium heat until softened in the olive oil, about 5 minutes. Season the vegetables with a pinch of kosher salt and ground pepper. Let cool.
Defrost the spinach and squeeze out all excess water. It is important that all the water is taken out of the spinach otherwise the quiche will not be right consistency.
In a large bowl combine the tomatoes, eggs, egg whites, cottage cheese and cheese. Add the onion, zucchini and spinach and mix well. Season with kosher salt and freshly cracked pepper
Coat a 7 x 11 baking dish with nonstick cooking spray. Add the mixture to the dish and make sure it is in a smooth layer going to all edges of the pan.
Bake at 375 degrees for 45-55 minutes. The top should be golden and firm. Let stand at least 10 minutes before serving in order for the quiche to set.