Fluffy and cheesy, low fat/cholesterol, more-veggie-less-egg — everything one could hope a quiche could be. Just a few simple substitutions yield a “healthy version” result that does not taste like the “healthy version!” 😉
A quick note about eggs. The way factory hens are kept is just awful in most cases, not to mention unhealthy for the poor chicken and for you, who eats their eggs. Maybe I’ll describe this problem more later. It’s important to look for labels such as cage free, free range, antibiotic-free, vegetarian fed, organic, and (my favorite) pastured. Of course, they will be more expensive, so I don’t buy eggs very often. (More on easy egg substitutes in baking later!) But good, wholesome eggs are so worth it.
- 1 small bundle asparagus (about 15 stalks)
- 2 small heads of broccoli
- 1 shallot
- 1/2 white onion
- 2/3 cup mushrooms
- 2 tsp oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 4 or 5 egg whites
- 1 egg
- 1 cup skim milk (or unsweetened vegan milk)
- 2/3 cup mozzarella or parmesan cheese
- Your favorite pie crust (I used 16 sheets of whole wheat phyllo dough)
Preheat oven to 400 F.
Chop up all the veggies and dice the onion and shallot.
Meanwhile, chop the veggies, and in a separate pan sauté the asparagus and broccoli in 1 tsp oil, 1/4 tsp pepper and 1/4 tsp salt. When they are softer and brighten up a bit, add the mushrooms and let them brown for a couple minutes. Remove from heat when the mushrooms are done.
Whisk egg, egg whites, and milk in a bowl until smooth.
Prepare pie crust. I just cut the phyllo dough, layered in a pie pan and brushed the surface with a little oil. in the bottom of the crust, sprinkle 1/3 cup of the cheese. Combine the sautéed veggies and pour them all into the crust.
Pour the egg mixture over the veggies and top with the rest of the cheese.
Bake for about 45-60 minutes, until the top is browned and middle is fluffy and not runny. (It’s better to be a little more browned than in the pictures…After I took the pictures I actually put it back into the oven for another 10 min…oops!)