Quiche and Tell

May 09, 2023May 9, 20230 1
Quiche and Tell: A delicious and healthy take on traditional quiche
in Breakfast/Brunch

Prep

30 min

Cook

40 min

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup all-purpose flour
1/8 teaspoon salt
1/4 cup corn oil , chilled
1 -2 tablespoon cold water
1 tablespoon olive oil
1/2 cup minced onion
1 package frozen spinach , cooked according to package directions , drained , squeezed dry and chopped
2 cups firm tofu , drained and crumbled
1 cup milk or 1 cup soymilk
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/8 teaspoon cayenne
1 pinch ground nutmeg
1 cup grated mozzarella cheese or 1 cup soy mozzarella cheese

Nutrision Information

Servings Per Recipe
6
Calories
290
Sugar
1g
Fat
18g
Quiche and Tell is a healthy twist on the traditional French quiche. This version swaps out heavy cream and cheese for tofu and spinach, making it a lighter and healthier option. Spinach and tofu are the main stars of this quiche, making it perfect for vegetarians or those looking to up their plant-based protein intake. Serve with a side salad for a wholesome and filling breakfast or brunch option.

Instructions

1.Preheat the oven to 375°F (190°C).
2.In a medium bowl, whisk together the flour and salt. Add in the corn oil and use a pastry cutter or fork to combine until the mixture resembles coarse crumbs.
3.Add in enough cold water, 1 tablespoon at a time, until the dough comes together.
4.Roll out the dough on a floured surface and transfer to a 9-inch (23cm) pie pan. Trim the edges and prick the bottom with a fork.
5.In a large skillet, heat the olive oil and sauté the onion until softened.
6.Add the spinach and tofu and sauté until the tofu is lightly browned.
7.In a separate bowl, whisk together the milk, Dijon mustard, salt, cayenne, and nutmeg.
8.Pour the spinach and tofu mixture into the prepared crust. Top with the grated mozzarella cheese.
9.Pour the milk mixture over the top of the quiche.
10.Bake for 35-40 minutes or until the filling is set and the crust is golden brown.

PROS

This healthy quiche is high in protein and fiber.

It’s a great way to get in your daily veggies and is suitable for vegetarians.

CONS

While this quiche is lower in calories than traditional quiche, it’s still important to watch portion sizes and not eat the entire pie in one sitting.

Some people may not like the taste of tofu, but it can easily be substituted with cooked chicken or ham.

HEALTH & BENEFITS

This quiche is packed with health benefits.
The spinach is high in iron, folate, and antioxidants.
The tofu is a great source of plant-based protein and calcium.
The Dijon mustard contains turmeric, which has anti-inflammatory properties and may aid in digestion.

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