Delicious and Lightened-Up Three Cheese Quiche: A Weight Watchers-Friendly Delight
Introduction:
Welcome to a savory delight that perfectly balances taste and health: the Three Cheese Quiche! This recipe is thoughtfully adapted to be Weight Watchers (WW) low-point friendly, allowing you to enjoy a rich and creamy quiche without straying from your wellness goals. Featuring a trio of cheeses, this quiche is not only a satisfying meal but also a versatile dish suitable for breakfast, lunch, or dinner. With detailed instructions and nutritional information, you’ll have all the tools you need to create this delectable, WW-friendly quiche.
Ingredients:
For the Crust:
1 cup whole wheat flour (for a healthier base)
1/4 cup oat flour (to add a bit of texture)
2 tablespoons olive oil (for moisture)
1/4 teaspoon salt (for seasoning)
2 tablespoons cold water (as needed)
For the Filling:
4 large eggs (room temperature)
1 cup unsweetened almond milk (for a lighter, low-calorie option)
1/2 cup shredded reduced-fat cheddar cheese (for a lower-fat cheese option)
1/2 cup shredded reduced-fat mozzarella cheese (for a gooey texture)
1/2 cup crumbled feta cheese (adds a tangy flavor)
1/2 cup diced onion (for a savory base flavor)
1/2 cup diced bell peppers (for added color and nutrients)
1/2 cup spinach (fresh or frozen, squeezed dry)
1/2 teaspoon garlic powder (for extra flavor)
1/2 teaspoon dried thyme (for herbal notes)
1/4 teaspoon black pepper (for seasoning)
1/4 teaspoon paprika (for color and subtle flavor)
1/4 teaspoon salt (adjust to taste)
Optional Garnish:
Chopped fresh chives (for garnish)
Additional shredded cheese (for topping)
Equipment Needed:
9-inch pie dish or quiche pan
Mixing bowls (for combining ingredients)
Measuring cups and spoons
Whisk (for beating eggs)
Spatula (for mixing and spreading)
Baking sheet (to catch drips and provide stability)
Cooling rack (for cooling the quiche)
Instructions:
Prepare the Crust:
Preheat the Oven:
Set Temperature: Preheat your oven to 375°F (190°C). This ensures your oven is at the right temperature for baking the quiche.
Make the Dough:
Combine Ingredients: In a medium bowl, mix 1 cup of whole wheat flour, 1/4 cup of oat flour, and 1/4 teaspoon of salt. Stir to combine.
Add Moisture: Drizzle in 2 tablespoons of olive oil and mix until the mixture resembles coarse crumbs.
Form the Dough: Gradually add cold water, a tablespoon at a time, until the dough holds together when pressed.
Press and Bake:
Prepare the Pan: Press the dough evenly into the bottom and up the sides of a 9-inch pie dish or quiche pan. Use the back of a spoon to smooth it out.
Blind Bake: Place the pan on a baking sheet and bake the crust for 10 minutes to set. Remove from the oven and let it cool slightly.
Prepare the Filling:
Mix the Egg Base:
Beat Eggs: In a large bowl, whisk together 4 large eggs until well combined.
Add Almond Milk: Stir in 1 cup of unsweetened almond milk, blending until smooth.
Add Cheeses and Vegetables:
Combine Ingredients: Fold in 1/2 cup each of shredded reduced-fat cheddar cheese, shredded reduced-fat mozzarella cheese, and crumbled feta cheese.
Incorporate Vegetables: Add 1/2 cup each of diced onion, diced bell peppers, and spinach. Mix until evenly distributed.
Season: Stir in 1/2 teaspoon of garlic powder, 1/2 teaspoon of dried thyme, 1/4 teaspoon of black pepper, 1/4 teaspoon of paprika, and 1/4 teaspoon of salt. Mix well.
Assemble the Quiche:
Pour Filling: Pour the cheese and vegetable mixture into the pre-baked crust, spreading it evenly.
Bake the Quiche:
Bake: Return the quiche to the oven and bake for 30-35 minutes, or until the filling is set and the top is golden brown. A knife inserted into the center should come out clean.
Cool: Allow the quiche to cool on a cooling rack for at least 10 minutes before slicing.
Serve and Enjoy:
Garnish (Optional):
Add Toppings: Sprinkle chopped fresh chives on top for added flavor and a touch of color. You may also add a small amount of additional shredded cheese if desired.
Slice and Serve:
Cut and Serve: Slice the quiche into 8 pieces and serve warm or at room temperature. It pairs well with a side salad or steamed vegetables.
Nutritional Information (per serving, assuming 8 servings total):
Calories: 150
Total Carbohydrates: 10g
Net Carbohydrates: 7g
Protein: 10g
Fat: 8g
Fiber: 3g
Weight Watchers (WW) Points:
SmartPoints®: 4 points per serving (based on current WW values for a serving size of 1/8 of the quiche)
Useful Tips:
Crust Variation: If you prefer a different crust, you can use a store-bought WW-friendly pie crust or a low-point almond flour crust.
Vegetable Options: Feel free to customize the vegetables based on your preferences. Mushrooms, zucchini, or tomatoes can be great additions.
Storage: Store leftover quiche in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months.
Common Mistakes to Avoid:
Underbaking: Ensure the quiche is fully baked by checking that the filling is set and not jiggly. Overbaking can dry it out, so keep an eye on it.
Overmixing: Be cautious not to overmix the egg and milk mixture, as it can lead to a dense texture.
Conclusion:
This Weight Watchers-Friendly Three Cheese Quiche is a satisfying and low-point option that doesn’t compromise on flavor. With its blend of three delicious cheeses and a variety of nutritious vegetables, this quiche is perfect for anyone looking to maintain a healthy lifestyle while enjoying a rich and creamy meal. Follow this detailed guide to create a delectable, low-point quiche that fits seamlessly into your wellness routine. Enjoy each slice knowing you’re indulging in a delicious and smart choice for your dietary goals.
Additional Notes:
Meal Prep: This quiche is ideal for meal prep. Prepare it in advance and store it in the refrigerator for quick, on-the-go meals throughout the week.
Customization: Adjust the ingredients to fit your taste preferences or to use up what you have on hand. This recipe is versatile and adaptable to various dietary needs.
With this comprehensive guide, you’re ready to create a flavorful, WW-friendly Three Cheese Quiche that aligns with your health goals while providing a delicious and satisfying meal. Enjoy your cooking experience and the scrumptious results!