Need an easy high protein versatile dish? Try Quiche!

Home Made Interest

Quiche

The Basic Ingredients

  • One frozen pie shell*
  • 5 eggs
  • 1 cup milk (whole, 2%, 1%)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups filling: Mix and match any of the following or create your own: 
  • Shredded cheese (cheddar, Swiss, provolone, pepper jack, etc.)
  • Chopped fresh or cooked veggies (drained, canned, or cooked then drained frozen can be used.)
  • Chopped or ground cooked meat of any type (beef, pork, ham, chicken, shrimp, sausage, etc.)

Directions

  1. Place frozen pie shell on a cookie sheet.
  2. Place filling in frozen pie shell.
  3. Beat eggs, milk, salt and pepper.
  4. Pour egg mixture over filling.
  5. Bake at 350 degrees for 45-50 minutes or until done (barely wobbly and golden.)
  6. Allow to cool 15 minutes before cutting and serving.

OTHER TRICKS

  • Cover crust edges with foil to prevent burning.  Quiches may be frozen.  Served with a side of soup, salad or potatoes to make a great meal.  
  • Try these combinations or make up your own!
  • Broccoli and cheddar
  • Spinach, mushrooms and onion
  • Bacon, onion and Swiss
  • Ham and provolone
  • Green chili and cheddar
  • Green and red peppers, sausage and Monterey Jack

*To make this low carb, follow the above recipe and bake without a crust by placing in a 9” pie plate (or 8×8 baking dish) sprayed with cooking oil.  Bake at 350 for 35-45 minutes.

Nutrition facts for a veggie and cheese quiche serving for 4:

227 calories, 14g fat, 477mg sodium, 10g Carbohydrates, 17g protein

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