I have a lot going on these days, which means I haven't been able to spend as much time in the kitchen as I would like to. There is, especially, a lot of studying going on. Turns out, my little brain needs fuel!
Taking a break to experiment with a healthy quiche recipe this afternoon ended up being a great idea.
The quiche-salad combo used to be one of my favorite meals back in France. And with a healthier quiche, it is also a nicely balanced one: protein from the eggs, whole grains from the crust, healthy fats, and lots of veggies.
*You might want to start caramelizing the onion before getting started on the crust, since that can take a while - half a medium onion (thinly sliced) with olive oil on low heat for about 45 minutes.
For the crust:
- 1/2 cup oats
- 3/4 cup whole wheat flour
- 1/4 tsp salt
- 1/4 cup ground flax seed
- 3 Tbsp butter, cold and cubed
- 3 Tbsp cold water
Preheat oven to 375F.
In a food processor, combine oats, flour, salt and flax and pulse a few times to mix. Add the butter and pulse again until coarse crumbs form. Add the water and pulse a few more times.
Spray 4 individual pie dishes with olive oil, or one 9 inch dish.
Press a thin layer of the crust mixture into each dish. Bake for about 12 minutes, or until lightly browned.
For the filling:
- 1/2 a medium sweet onion, caramelized (see note above)
- 1 heaping cup sliced mushrooms
- 3 eggs
- 1 tsp dijon mustard
- 1/2 cup milk (almond or regular)
- 1/2 cup plain yogurt
- 2/3 cup grated swiss cheese
- 1/4 cup loosely packed fresh parsley, finely chopped
- 1/2 cup fresh spinach
- 1/3 cup walnuts, coarsely chopped
- 1/2 tsp salt
- freshly ground black pepper, to taste
Preheat oven to 350F.
Sauté mushrooms in the pan used to caramelize the onion, until they are soft and most of the water has cooked off.
In a large bowl, lightly beat the eggs. Add the mustard, milk, yogurt, cheese, parsley, caramelized onion, spinach, sautéed mushrooms, and walnuts. Season with salt and pepper and stir until well mixed.
Pour filling into prepared crust.
Bake for 35-40 minutes, until set and golden.
|Here you go!|