Photograph by T. Mike Fletcher
Basic Low-Fat Quiche Mixture
Note: For a 9-inch pie pan or quiche dish. Do not use the quiche pan with the removable bottom as there is no crust and the liquids will leak out.
½ cup low-fat cottage cheese
1 cup low-fat yogurt
3 eggs
1 tablespoon cornstarch
½ to 1 teaspoon salt, depending upon other ingredients
¼ to ½ teaspoon pepper
Add-Ins:
2 to 3 cups vegetables and meat such as cooked chicken, bacon, ham, etc.
4 ounces cheese, such as swiss, pepperjack, or provolone
1 to 3 tablespoons of fresh herb or herb mixture (half this if using dry herbs), optional
Follow directions below:
Spinach, Artichoke, and Red Pepper Quiche
Basic low-fat quiche mixture (use 3/4 teaspoon salt and ½ teaspoon pepper)
½ cup chopped spinach (about ½ of a 10-ounce package frozen chopped spinach, thawed and squeezed very dry)
¾ cup bottled or canned roasted red peppers, cut in ¼ inch strips (about 4 ounces, drained)
1 cup canned artichokes (from 15-ounce can, drained), coarsely chopped
4 ounces provolone cheese, grated
Preheat oven to 350 degrees. Spray a 9-inch pie pan with cooking spray. Set aside.
Place the cottage cheese in a food processor or blender. Process until smooth. Add the remainder of the base ingredients including salt and pepper and process or blend until smooth. It will be very liquid.
Combine the spinach, red peppers, artichokes and half of the cheese in a medium size bowl. Mix well. Add the liquid and stir all together. Pour into the prepared dish.
Sprinkle with remaining cheese.
Bake for 35 to 45 minutes until slightly browned and the mixture is no longer jiggly. Remove from oven and let sit for about 10 minutes. Cut and serve.
If there are leftovers, reheat in a microwave or oven.
Serves 4 to 6 as an entrée.
By Helen Fletcher, The Ardent Chef
