Meal Makeover – Quiche Lorraine

Lowering the fat in a continental recipe calling for bacon, Gruyere, eggs and a flaky pastry took some doing. But the Rodale Food Center came through. This quiche is delicious with the creamy texture and delicate Swiss cheese flavor that you’d expect from an updated culinary classic. Bonus: Our version has nearly 800 milligrams less sodium than the original. We reduced calories, fat and cholesterol by:

  • removing the bacon
  • using less fat-free Swiss cheese
  • replacing eggs with fat-free egg substitute
  • using skim milk in place of cream
Before After
Calories 560 145
Fat (g.) 44.3 4.1
% Calories from Fat 72% 25%
Cholesterol (mg.) 195 3.2
  • 1 cup + 3 tablespoons flour
  • 1 1/2 teaspoon baking powder
  • 2 tablespoons corn oil
  • 3 tablespoons skim milk
  • 1/4 cup chopped onions
  • 1 cup fat-free egg substitute
  • 1 1/2 cups skim milk
  • 1/8 teaspoon white pepper
  • 2 ounces fat-free Swiss cheese slices, cut into small pieces
  • Parsley sprigs (garnish)

Coat a 9-inch glass pie plate with nonstick spray. Set aside. In a medium bowl, whisk the flour and baking powder. Add the oil and milk. Using a fork, stir until well mixed and a ball forms. Add 1 or 2 tablespoons flour if the dough is too sticky. Between two pieces of wax paper, roll out the dough until it is large enough to line the pie plate; turn into the plate. Flute the edges of the crust. Bake at 425 degrees for 5 minutes. Remove from the oven and place on a wire rack to cool. Place the onions between paper towels and microwave on MEDIUM for 2 minutes, or saute in a nonstick skillet. Sprinkle the onions over the bottom of the crust. In a medium bowl, whisk the egg substitute, milk and pepper. Pour into the crust. Top with the cheese. Bake at 425 degrees for 15 minutes; reduce the heat to 350 degrees and bake until a knife inserted halfway between center and rim comes out clean, 10 to 15 minutes. Cool for 10 minutes before cutting. Garnish each wedge with a parsley sprig.

Makes 8 servings

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