We love quiche. That’s because it’s delicious, filling and, if prepared correctly, it’s packed with body-boosting nutrition. This South Beach Diet spin on the French classic is easy to make and even easier to eat, thanks to the flavorful combo of Swiss cheese and fennel.
Enjoy this dish for breakfast or brunch, or impress company by serving it as an hors d’oeuvre at your next get-together.
If you enjoyed that, then try our On The Go Egg Muffins or this Lean Collard Green Breakfast Wrap!
- 1.5 Healthy Fat
- 1 Good Carbohydrates
- 1 Extras
Ingredients:
- 1 1/4 cups whole wheat or whole grain pastry flour
- 1/4 teaspoon salt
- 2 tablespoons canola oil
- 2 tablespoons trans-free margarine, cold and cut into small pieces
- 2-3 tablespoons ice water
- 1 cup thinly sliced fennel bulb
- 6 medium scallions, chopped
- 4 eggs
- 1 cup evaporated milk
- 1/2 cup whole milk
- 1 1/2 teaspoons Dijon mustard
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground black pepper
- 1/2 cup (2 ounces) shredded Swiss cheese
- 1 tablespoon grated Parmesan cheese
- Pinch of paprika
- Fennel frond, for garnish
Directions:
- To make the crust: Preheat the oven to 425°F. Coat a 9" pie plate with cooking spray.
- In a large bowl or food processor, combine the flour and salt. Blend with a pastry blender or process briefly to mix. Add the oil and margarine and stir or process until the mixture resembles fine meal. While stirring constantly or with the motor of the food processor running, add the water, 1 tablespoon at a time, and stir or process for 30 seconds, or until the dough barely comes together. Remove to a counter and pat the dough into a flattened disk.
- Place the dough between 2 sheets of waxed paper and roll out to an 11" circle. Remove the top sheet and invert the dough into the prepared pie plate. Remove the remaining sheet of waxed paper and fit the dough into the plate. Use a fork to poke holes in the bottom and sides of the dough. Line the dough with a piece of foil and top it with a layer of pie weights or dried rice or beans.
- Bake for 10 minutes. Remove the weights and foil and bake for 4 minutes longer, or until the dough is dry but has not begun to brown.
- To make the filling: Heat a medium nonstick skillet coated with cooking spray over medium heat. Add the fennel bulb and cook for 5 minutes, or until soft. Add the scallions and cook for 2 minutes.
- In a medium bowl, whisk together the eggs, evaporated milk, fat-free milk, mustard, nutmeg, and pepper.
- Sprinkle the fennel mixture over the bottom of the baked pie shell and top with the Swiss. Pour in the egg mixture and sprinkle the top with the Parmesan and paprika.
- Bake for 30 minutes, or until a knife inserted in the center comes out clean. Cool on a rack for 10 minutes. Garnish with the fennel frond.
