How To make Fiesta Quiche
4 Flour tortillas -- fat-free
1/2 cup Fat-free cheddar cheese
shr
1 can Green chiles :
drained & chop
1/4 cup Sliced green onions
1/2 cup Picante sauce
1 cup Egg beaters
1/3 cup Skim milk
1 teaspoon Chili powder
1 teaspoon Pepper
Tomato wedges Fat-free sour cream -- or yogu Cilantro
0:10 Preheat the oven to 350 dgrees. Spray a 12" quiche dish with vegetable oil cooking spray. Arrange the tortillas in dish. Sprinkle the cheese, chiles, and green onions over the tortillas. Dollop with picante sauce. Combine the egg substitute, milk, chili powder, and pepper. Pour into the quiche dish. Bake uncovered for 30 to 35 minutes. Remove from the oven. Arrange tomato wedges around the edge; top with a dot of fat-free sour cream or yogurt and a sprig of cilantro. Let stand 5 minutes before cutting into wedges to serve. Per serving (per MasterCook): 210, 3.6 grams fat.
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EGGS! Remember when they weren't good for you? Hm, I wonder what mega corporation benefitted from THAT information. But anyway, now they are good for you again, and they are absolutely perfect for those of us doing 'the keto'! The fat to protein ratio is on point, and you can cook them SO many ways! And they are an excellent vehicle for adding veggies and fat to!
We really didn't mean to make 3 entire quiches in this episode, but we just found ourselves burdened with so many eggs and so many veggies in the fridge that had to be used, we couldn't help ourselves. That, combined with the fact that we love quiche, made for a quiche-fest.
We have a basic, no fail, quiche recipe, and it is as follows:
Basic Quiche Recipe
5 eggs
1 cup heavy cream
2 cups sautéed, roasted or fresh veggies
1 1/2 c cheese
1 c meat (very optional)
Spray your pie plate with your best cooking spray, or oil it down with butter or oil, and line the plate with the veggies of your choice first, followed by meat (if using), and then by your choices of cheese. You can absolutely use any combination of veggies or cheese or meat. Thats what makes this basic quiche recipe so unique.
Pop in the oven at 350f for around 40-45 minutes until it starts to become golden on the top.
Here are the recipes that we put together for this episode:
Quiche #1
1/2 roasted beets (around 2)
11/2-2c sautéed spinach
1 C sharp cheddar cheese
1/2 feta cheese
5 eggs
1 c heavy cream
Macros: calories 228: fat 19; protien 11; carbs 2.6
Quiche #2/ Caramelized onion and Zucchini
1 c caramelized onion (2)
1 c roasted zucchini slices
1 c cheddar cheese
1/2 c goat cheese
5 eggs
1 c heavy cream
Macros: Calories 193; protein 9g; fat 15g; carbs 5g
Quiche #3/ Fresh Tomato and herbs
1 1/2 c fresh cherry tomatoes
1/2 chopped fresh herbs (any)
1 c bacon
1 c cheddar
1/2 mozzarella
5 eggs
1 c heavy cream
Macros: calories 171; fat 14; Protein 9; carbs 4.6