Quiche is one of many European dishes enjoyed in many areas of the world. Quiche is filling, nutritious--more or less so, depending on extra high-calorie ingredients added--and simple to make. Served hot or cold, it is a suitable dish for any season. In addition, you can add different meats or vegetables to quiche, turning a simple light meal into a hearty, savory meal with very little effort.
Ingredients
A basic quiche is made of a flour pastry crust, eggs, milk and seasoning. Meats, such as bacon or ham, and vegetables--especially spinach and other greens--are common additions to quiche recipes.
Features
Since one of the main ingredients in quiche is beaten eggs, it has a light, fluffy texture.
If cheese is added, however, it is slightly denser and heavier. Quiche is suitable as a main course or a side dish.
Cooking Quiche
Starting with a basic pie-sized pastry crust--you can buy ready-made crusts at the store--layer your choice of cooked ham or bacon (if using meat) or vegetables. Beat two or three eggs with a fork. Add a cup of milk and seasoning, then beat well. Pour this over the meats or vegetables in the crust and bake at 350 to 400 degrees for about 30 minutes. Cooking time and temperature may depend on your oven. Quiche is done cooking when it is firm but not too dry.
Nutrition
Each quiche will vary nutritionally according to how many eggs and other ingredients are used. However, in general this dish is very high in protein and a good source of calcium. The eggs and milk in a non-meat quiche provide a lot of protein. Add meat and you have a very high protein meal. Milk provides the calcium. Adding tomatoes and green leafy vegetables can make this a balanced meal.
Considerations
For best flavor and texture, don't cut quiche as soon as you take it out of the oven. Let it sit for five to 10 minutes to cool.
If you'd like to make quiche but are concerned about the fat content, you can cut a lot of the fat by substituting several ingredients. Instead of whole eggs, use a low-fat egg substitute. Use skim milk instead of milk and use a harder cheese, such as parmesan, for extra flavor.
Warning
Quiche is sometimes served cold. However, this does not mean it should be left unrefrigerated. It will spoil like any other product containing eggs or milk.
Tags: eggs milk, high protein, meats vegetables, milk seasoning, very high, very high protein
