The Low Carb Luxury Newsletter: 

Volume III / Number 06: April 3, 2002: Page 4
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      Cooking TLC with Karen Rysavy
Quiche  " T L C "

Egg Breaking Quiche is easy to assemble, economical, delicious, and extremely versatile. It is “fair game” for any meal, at any time of day.

Quiche is basically just a savory custard which is baked in the shape of a pie, with various added ingredients, usually (but not always) including cheese, cooked meat, and vegetables. This makes it an ideal dish in which to use up leftovers! In fact, I often make twice as much as I need for a meat-and-veggie meal, on purpose, knowing full well that the leftovers can be efficiently transformed the next night in a quiche which will seem like an entirely different meal. “Real Women” (and men) just don’t have time to reinvent the wheel every night; anytime that I can cook two meals at once, I consider myself blessed.


Basic Quiche

  • 2 cups cream
    (any style works – nutritional counts based on half-and-half cream)
  • 4 eggs
  • Salt and Pepper
  • 1 to 2 cups cooked chopped meat and/or vegetables
Basic Quiche 1 to 2 cups shredded cheese — typical “classic” quiches almost always specify swiss cheese, but you can use anything you like. I usually prefer to use 1/2 cup grated Parmesan (the real stuff please, grated freshly off a block and not simply poured out a green can) and 1 cup mixed, shredded other cheeses. Occasionally, I use some cream cheese or even feta, goat, cottage, bleu, or ricotta.

Scatter the chopped filling ingredients and cheeses into a well-greased pan, no need for any crust, and pour the well-beaten egg and cream mixture over the top. Bake at 425 F for 15 minutes, then lower the heat to 350 and bake another 30 minutes, until a knife inserted in the center comes out clean. Allow to set out at room temperature for 5-10 minutes before serving. *Reduce the cream a little when using moist filling ingredients, such as canned or frozen vegetables.

I figure 8 servings per quiche – assuming we used 1-1/2 cups shredded cheddar, 1 cup chopped cooked broccoli, and 1 cup (5 oz) chopped cooked chicken while following the above guide, each serving would then equal: 240 calories, 18 g fat (9 sat), 4 g carbohydrate, 16 g protein.

Here are several of my favorite variations on this theme; follow the same basic assembly and cooking instructions given above.


Garden Quiche

Garden Quiche
  • 3/4 cup diced unpeeled zucchini (1 small)
  • 3/4 cup minced red bell pepper (1 medium)
  • 1/2 cup sliced fresh mushrooms
  • 1 Tb. grated white onion
  • 4 oz. (1 cup) shredded extra-sharp white cheddar
  • 4 oz. cream cheese, cubed
  • 4 eggs
  • 1-1/2 cups cream

8 servings: 211 calories, 17 g fat (9 sat), 5 g carbohydrate, 9 g protein, each.


Florentine Quiche

Florentine Quiche
  • 10 oz. frozen chopped spinach, drained thoroughly (about 1 cup)
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup diced Swiss cheese
  • 1 cup chopped cooked ham
    or 1/3 cup cooked, crumbled bacon
  • 2 Tb. minced onion, sautéed in 1 Tb. oil or butter
    (or cooked along with the bacon)
  • 4 eggs
  • 1-1/2 cups cream
8 servings: 210 calories, 15 g fat (7 sat), 4 g carbohydrate (1 g fiber), 14 g protein, each.


Mediterranean Quiche

Mediterranean Quiche
  • 1/2 cup pitted, sliced olives
  • 3/4 cup crumbled feta or goat cheese
  • 1 cup grated Parmesan or Provolone cheese
  • 3 garlic cloves, finely minced
  • 1 small Roma tomato, seeded, chopped and drained well
  • 1 cup marinated artichoke hearts, finely chopped and well-drained
  • 1 cup chopped cooked meat
    (optional but I like to use chicken breasts)
  • 1-1/2 cups cream
  • 4 eggs
8 servings: 228 calories, 15.5 g fat (8 sat), 5 g carbohydrate, 16 g protein, each.


Seafood Quiche

Seafood Quiche
  • 2 cans drained lump crabmeat or tiny shrimp
  • 4 oz. cream cheese, cubed
  • 3/4 cup grated Parmesan cheese
  • 3 Tb. chopped fresh dill weed
  • 1/4 cup fresh lemon juice
  • 2 tsp. lemon zest
  • 2 Tb. pimento
  • 2 cups cream
  • 4 eggs
8 servings: 236 calories, 17 g fat (9 sat), 4 g carbohydrate, 16 g protein, each.


Mexican Fiesta Quiche

Mexican Fiesta Quiche
  • 1 can Eden Soy black soy beans, drained and rinsed
  • 1 cup leftover taco-seasoned ground beef
  • 1 sliced avocado
  • 2 Tb. chopped black olives
  • 2 cups shredded pepper jack cheese
  • 1/3 cup chopped green chilies (or jalapenos)
  • 2 cups cream
  • 4 eggs
8 servings: 307 calories, 23 g fat (9 sat), 7 g carbohydrate (4 g fiber), 19 g protein, each.



   

Please support this column with your purchase of the critically-acclaimed Cooking TLC ~ Thank you!
                                                                             Karen





Exciting things are happening at The Low Carb Dieter’s Page over the next
two weeks!

Ultra Carbo Blocker 2000 We have recently added a new line of “Carb Blockers” that has been getting great reviews from those using it. The Ultra Carbo Blocker 2000 is the latest in the line of Phaseolus vulgaris products designed to block the production of an enzyme necessary to digest carbohydrates. Use of this product creates a net result that some of the carbohydrates consumed do not digest and therefore, have no effect on the glucose levels in the bloodstream! *   This product has 90 capsules per bottle rather than the 60 count offered by other similar products.

The Low Carb Chef The Low Carb Chef has located a cookie mix that is available in two flavors that will knock the socks off anything you have ever seen in the low carb marketplace! Shipping to us next week is a Peanut Butter flavored mix and a Chocolate Chip with walnuts that will make 24 LARGE cookies per bag! Think about it, FRESH, HOT, CHEWY, LOW EFFECTIVE CARB cookies from your own oven in less than 5 minutes! Each cookie will have an effective carbohydrate count of less than one gram per cookie!

Also shipping to us next week is The Low Carb Chef Buttermilk Pancake Mix and The Low Carb Chef Superb Wheat Bread Machine Mix! Sound exciting— Wait until you taste it! All products have the quality you would expect that has become a hallmark for The Low Carb Chef’s products!

For these and other new products, check our site often as they will be posted on the site as soon as they are available for shipment. Come and see!

*  This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.



                                              Brett and Wanda
                                    http://www.LowCarbDieters.com
              Designed with the practical low carb dieter in mind!






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