Confession #1: I have never made quiche.
Confession #2: I have never eaten quiche.
It's not that I never wanted to try quiche. It's just that I always assumed it was one of those things that could never be healthy and still taste good. I never indulged in this savory treat before because of the copious amounts of eggs, butter and heavy cream. Eeek! That's a lot of fat. And besides the fact I'm one of those people that would rather save up their treat calories for a sweet dessert ;)
With a bit of experimentation and researching I was able to create this health-ed up recipe. I'm happy to say that a slice of this quiche will not go straight to your hips...and the smell of it in the oven while cooking is intoxicating!
Okay, okay. So how did I do it?
Well the first step was the crust. At first I was stumped. I'm usually good with making pastry but this isn't pastry, it's more of a short crust, and anyway it needs to be healthy. Instead of all-purpose flour I used whole grain unrefined red fife flour, which works top notch in pie crusts. I used about 4 tbsp of unsalted butter (that's not very much fat when it comes down to a serving size) and my little secret, a pinch of nutmeg.
After making the pastry I put it in the fridge to set. Well I thought I mucked it up because it wouldn't roll out and it kept falling apart. While muttering a few expletives...ahem...I pieced the dough backed together in the dish and it turned out just fine! I realized this was to be expected with the type of crust it was, without all that fat to hold it together. Don't worry if this happens to you while rolling out the dough. If it splits just pinch the seams back together.
You should end up with it looking something like this:
Also note how I perforated the dough with a fork (or "docked" it). Can you see all the little holes? That's because we're going to be backing this crust before we add the filling.
Now if you can believe it the filling only uses 1 whole egg and 2 egg whites, 1 cup of skim milk, and creamy goat cheese for its lower fat content.
Asparagus, onions, and spinach are sautéd and caramelized in a bit of olive oil for extra flavour.
Fill-er-up and bake!
Asparagus & Goat Cheese Quiche with Caramelized Onions
For the crust:
- 1 cup of red fife flour
- 1/4 tsp sea salt
- 1/2 tsp freshly grated nutmeg
- 1/4 cup unsalted butter, cubed
- 3 tbsp ice cold water
For the filling:
- 1 tsp extra virgin olive oil
- 1 medium onion, halved and thinly sliced
- Pinch of black pepper
- 1/2 cup broccoli florets
- 1/2 cup sliced mushrooms
- 1 cup asparagus, ends removed + chopped into 1 inch pieces
- 2 cups of spinach, lightly packed
- 3 eggs
- 1 egg white
- 1 cup low-fat milk
- 1/2 tsp freshly grated nutmeg
- 1/4 cup chopped chives
- goat cheese
- Begin by combining the flour, salt and nutmeg in a food processor or mixing bowl. Mix the butter into the flour mixture until there are pea-sized pieces of butter. Gradually pour the water in, one tablespoon at a time with the mixer running. The dough should form into a dense ball. Place dough on lightly floured surface, and flour your rolling pin. Roll it out gently until it's about 1/4 inch thick and large enough for you pie pan. Dock the bottom of the crust with a fork to prevent it from bubbling up while it's cooking. Bake in a 400*F oven for 10 minutes.
- Heat olive oil in a large skillet over medium-high heat. Add onion and season with a pinch of pepper. Stir and spread out to cook until they start to soften, about 3 minutes. Add the broccoli, stir and cook for about 3-5 minutes. Add the mushrooms and asparagus and cook over medium heat until the asparagus is fork tender. Toss in the spinach and stir until slightly wilted. Remove pan from heat.
- Whisk together eggs, egg white, milk, chives and nutmeg. Spread the vegetable mixture in the bottom of the prepared crust. Sprinkle goat cheese to taste. Pour egg mixture over top.
- Bake at 350*F, uncovered until set and a knife inserted in the center comes out clean, about 40 minutes. Let quiche rest at room temperature for 10 minutes to settle; then serve.
Healthy, simple, and low in fat.
We enjoyed this for dinner with steamed broccoli on the side. It reheats really well for leftovers too!