Fennel and Swiss Cheese Quiche

May 09, 2023May 9, 20230 15
Tasty Fennel and Swiss Cheese Quiche recipe for breakfast or brunch
in Breakfast/Brunch

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/4 cups whole wheat pastry flour
1/4 teaspoon salt
1/4 teaspoon sugar
3 tablespoons canola oil
1 tablespoon cold unsalted butter or 1 tablespoon margarine , cut into small pieces
3 tablespoons ice water
1 cup thinly sliced fennel bulb
1 cup chopped scallion
4 egg whites
2 eggs
1 cup evaporated skim milk
1/2 cup skim milk
1 1/2 teaspoons Dijon mustard
1/4 teaspoon ground nutmeg
1/4 teaspoon ground black pepper
1/2 cup shredded reduced-fat swiss cheese
1 tablespoon grated parmesan cheese
1 pinch paprika

Nutrision Information

Servings Per Recipe
8
Calories
220
Sugar
3g
Fat
12g
Fennel and Swiss Cheese Quiche is a delicious and healthy breakfast or brunch option that combines the flavors of tangy Swiss cheese, savory fennel, and subtle scallion. This quiche is a perfect meal for any occasion, whether it's a family breakfast or weekend brunch with friends. The crust is made with whole wheat pastry flour, which provides a nutty crunch to balance out the fluffy and soft texture of the egg custard. This quiche is incredibly easy to make and can be customized by adding different vegetables, herbs, or cheeses. It's a must-try recipe for anyone who loves quiche or wants to try a new and healthy breakfast option.

Instructions

1.Preheat the oven to 375°F (190°C).
2.In a large bowl, whisk together flour, salt, and sugar. Add canola oil and butter, mix until crumbly. Add ice water until the dough comes together.
3.Press the dough into a 9-inch pie dish. Bake for 10 minutes.
4.In a skillet, sauté the fennel and scallion until softened. Set it aside.
5.In a mixing bowl, whisk together eggs, egg whites, evaporated milk, skim milk, Dijon mustard, nutmeg, and black pepper.
6.Layer the sautéed fennel and scallion into the pie crust. Pour whisked egg mixture over the vegetables. Sprinkle Swiss cheese, parmesan cheese, and paprika on top.
7.Bake for 35-40 minutes or until the quiche is set. Allow the quiche to cool for 5 minutes before serving.

PROS

This quiche is low in calories, high in protein, and packed with veggies and flavors.
It offers a perfect balance of macronutrients and is suitable for vegetarians.

CONS

This quiche contains gluten, milk, and eggs, which are common allergens for some people.
It’s high in sodium due to the presence of added cheese, so people with high blood pressure should consume it in moderation.

HEALTH & BENEFITS

This quiche offers a variety of nutrients that are essential for good health. Fennel is rich in antioxidants, fiber, and potassium, which helps regulate blood pressure. Scallion is a low-calorie source of vitamin K, vitamin C, and flavonoids, which improve cardiovascular health. Swiss cheese is a good source of calcium, which supports bone health. Eggs are rich in protein, vitamins A, B2, and B12, and zinc, which support brain function and healthy vision.

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