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Heart Smart Quiche-Dinner and Breakfast Recipes

Updated on June 3, 2014
Cynthia Haltom profile image

Cynthia Haltom, Ph.D. is an accomplished educator and author of over 100 books. Many of her books are about cooking.

Heart Smart and Ready in Minutes Great for dinner and breakfast recipes

Heart Smart Quiche-Dinner and Breakfast Recipes. I am always experimenting with heart smart dinner and breakfast recipes. We have been eating vegetarian for over 25 years. I do cook with fish and seafood for my guests so this recipe could have shrimp or fish if you like. This is an amazing recipe I use for an easy healthy dinner, when I need time to relax before we eat.

The dinner or breakfast recipes takes only 6-10 minutes to prepare, then you have about 1 hour to relax, kick your shoes off and rest. I usually make this when I had a hard day at work and needed time to "chill" before dinner or breakfast recipes are finished cooking. I'm sure most people have day like that occasionally. My husband love to eat quiche and you can vary the ingredients according to what you have in the refrigerator.

Breakfast Recipes

1-premade piecrust (pre-rolled or in an aluminum pan frozen) homemade crust(recipe at bottom of page)

3/4 cups egg substitute

1-10 ounce package of frozen vegetable (I like low-calorie green giant with sauce)

Suggested veggies-creamed spinach, broccoli in cheese, or stir fry veggies

3 slices low fat cheese or cheese substitute

1 small can drained mushrooms

Place and press crust into a pie pan, pinch excess together around the edge of the pan. Layer the ingredients,

1. lay cheese onto he bottom of the crust

2. place vegetable that have been heated 4 minutes in microwave with sauce on top of cheese layer

OR

If you are using package frozen mixed vegetables, heat to warm drain off any liquid then place on top of cheese

3. layer mushrooms on top of veggies

4. pour egg beaters over veggies and cheese layers

Bake in pre-heated 360 degree oven for 1 hour. Relax with the beverage of your choice. The crust should be golden brown and the center will have browned spots, You can test to see it is cooked through by poking the center with a fork or knife. It should come out clean, with maybe a little cheese.

Here is photo of the quiche before the eggs were poured over the top. It has creamed spinach and mushrooms.

TIP: check the box of pie crust for calories and fat content, they vary in amounts.

What Your Quiche Looks Like Before Baking

This is a photo of the quiche after the egg beaters are poured over the layered veggies and cheese. You can use any ingredients that you may have left over. If you have left over veggies or you like meat or you can use veggie bacon-just cook it according to direction, it crumbles easily after it is cooked.

I have also made this into a dessert pie, Instead of veggies use fruit fresh or canned, look for canned fruit that is sweetened from juice for a healthier pie. Serve with frozen yoghurt on top.

Do you need a break?

Would you like to relax before dinner is served?

See results

Extra Healthy Pie Crust - Olive Oil Version

Recipe

1/4 cup olive oil

1 1/4 cups flour

pinch of salt (1/4 tsp.)

3-4 tablespoon of water or skim milk ( to be used 1 tablespoon at a time)

Mix all dry ingredient together with olive oil with a pastry mixer or fork, until small pea sized balls form.

Add water 1 tablespoon at a time until the mixture forms a ball. (Do NOT use your hands it will make a tough crust.

Roll out the ball with a floured rolling pin (if you don't have one use a wine bottle or glass) until it fits the size of your pie pan, lay into pan and mold to the side, then pinch excess around the top of the pan.

This is a heart smart version of pie crust, since olive oil is mono-saturated it does not aid your body in the cholesterol making process. In fact it help to raise the "good" cholesterol in your blood.

This is a photo of a pastry mixer.

Quiche Stoneware

One of my favorite types of bake ware is stoneware (especially the red) or glass, I like the way the crust cook so evenly, since it keeps the heat around the quiche. I also like it because it holds the heat once the quiche is cook, and can be used in the microwave to reheat left overs. That is if there is anything left after dinner.

This is the pie crust I use, it is lower in fat and calories than the name brands

This is the pie crust I use, it is lower in fat and calories than the name brands
This is the pie crust I use, it is lower in fat and calories than the name brands

I purchase the large sized egg beaters, it only 60 calories per serving

I purchase the large sized egg beaters, it only 60 calories per serving
I purchase the large sized egg beaters, it only 60 calories per serving

What do you cook when you need a break before dinner?

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      webmavern 4 years ago

      We like to batch cook things like chilli or curry and then freeze in meal size portions. When we don't feel like cooking much we just them heat up and add rice.