Another version of a quiche, using a mashed-potato crust instead of a traditional butter or lard crust. This cuts the fat and calories tremendously. Feel free to replace the green bell pepper and cheese with varieties of your choice.
RECIPE INSTRUCTIONS
1.Preheat oven to 375°F. Lightly coat a 9-inch pie pan with cooking spray.
2.Cover the potatoes with water and bring to a boil. Cook for 15 minutes or until potatoes are just cooked. Drain, mash and add the remaining ingredients for crust. Pat into the bottom and sides of the pie pan and bake for 25 minutes. Remove from the oven and reduce the heat to 350°F.
3.Meanwhile, lightly coat a skillet with cooking spray. Dust the chicken with flour and add half of the oil to the pan. Sauté the chicken for 5 minutes or until no longer pink. Set aside.
4.Wipe out the pan and respray. Sauté the onion with the remaining oil and the garlic for 3 minutes. Add the bell pepper and sauté for 3 minutes. Return the chicken to the pan.
5.In a small bowl, mix the eggs, egg substitute, milk, cheeses and salt and pepper. Add to the chicken mixture and pour into the potato crust. Bake for 25 to 30 minutes or until quiche is just set.
INGREDIENTS
CRUST
1 lb Yukon Gold potatoes, peeled and cut into chunks
1 Tbsp olive oil
pinch of salt and pepper
1/2 tsp finely chopped garlic
3 Tbsp canned evaporated milk (2%)
FILLING
3 oz skinless boneless chicken breast, diced
1 Tbsp all-purpose flour
2 tsp vegetable oil
1 cup diced onion
2 tsp vegetable oil
1 1/2 tsp finely chopped garlic
3/4 cup diced green bell pepper
2 eggs
1/4 cup egg substitute
3/4 cup canned evaporated milk (2%)
2/3 cup shredded aged white cheddar cheese
3 Tbsp grated Parmesan cheese
pinch of salt and pepper
NOTES
Nutritional Analysis per Serving
Calories 213
Protein 12 g
Fat 10 g
Saturated Fat 3.5 g
Carbohydrates 19 g
Cholesterol 73 mg
Sodium 180 mg
Fiber 1.3 g
Prep Time: 20 minutes
Bake Time: 50 minutes
Serves 8
Nutrition Watch:Olive oil is a good source of monounsaturated (good) fatty acids, which are excellent for the heart.
The best quality is extra virgin olive oil
