This is a lighter version of quiche that is kid friendly and makes a great leftover reheated for lunch or breakfast! Time to Prepare: 10min Time to Cook: 45min
8" pie crust (homemade or frozen)
2 cartons liquid eggs (e.g. Naturegg Break Free Omega 3) or 10 fresh eggs
1/2 cup light shredded cheese
1/4-1/2 tsp garlic salt
Optional additions: chopped spinach, diced ham, broccoli florettes, Sliced tomatoes, chopped asparagus
Brown the pie crust by piercing with a fork several times and bake at 400 degrees for 8-10 min.
Take crust out of the oven and spread veggies and/or meat over the bottom.
Beat eggs and add garlic salt. Pour beaten eggs over top of the veggies/meat filling the crust up to 1/4 inch from the top.
Sprinkle with 1/2 cup of shredded light cheddar cheese.
Garnish with a little extra salt and pepper to taste
Bake in pre-heated oven at 350 for 30-45 minutes or until a knife inserted into the centre comes out clean. Serve with a side salad. Enjoy!
Note: 2 cartons of liquid eggs will just fit into a commercial pie crust. If you are adding lots veggies, or your homemade crust edges are not very high, you may need to cut back on the amount of eggs used.
While cooking, eggs will rise like a soufflé and settle again when taken out of the oven.
Nutritional Info per serving (1/8 simple recipe – without meat): 197 calories, 13.5 g protein, 10 g fat (6 g saturated fat, 70mg cholesterol), 11 g carbohydrate (0.4 g dietary fibre), 350 mg sodium, 16 mg potassium
*This is a lighter version of pastry. It’s made using a minimal amount of fat!
1 cup cake-and-pastry flour (You can also use All purpose white or whole wheat flour, it will just be a little tougher… but more filling!)
¼ tsp salt
3 tbsp hard butter, cut in chunks
3 tbsp cold water (approx)
In bowl, combine flour & salt. With fingers or pastry blender, cup or cut in butter until mixture is crumbly.
Sprinkle with cold water, tossing with fork to mix. Gather dough together and from into ball, wrap in plastic wrap and chill for 30 minutes.
Roll out on lightly floured surface and fit into 9-inch (23 cm) pie plate.
*Makes 1 pie shell (enough for 8 servings)
Nutritional Info per serving (1/8 shell): 87 calories, 1 g protein, 4 g fat (3 g saturated fat, 12 mg cholesterol) 11 g carbohydrate, 116 mg sodium, 16 mg potassium, 0.4 fibre (1.5 gram of fibre if whole wheat flour is used)
WHEN MAKING PASTRY IN A FOOD PROCESSOR: Make sure that the butter & water you use is very cold. Combine flour & salt. Add butter & process with on/off feature until mixture looks like coarse crumbs. Through feed tube (with processor running) add water all at once. Process until dough just starts to clump together. Remove from processor and proceed as you would when using a bowl.