Dairy Free and Heart Smart Quiche (or use Dairy)

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Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 275.8

Total Fat: 14.8 g
Cholesterol: 246.5 mg
Sodium: 590.6 mg
Total Carbs: 21.3 g
Dietary Fiber: 4.8 g
Protein: 15.5 g

View full nutritional breakdown of Dairy Free and Heart Smart Quiche (or use Dairy) calories by ingredient

Introduction

Quiche is infinitely adjustable to whatever you have on hand, even leftovers. Quantities are also pretty much governed by amounts available. Below is a version that can be made either with soy milk and soy cheese or non fat milk and low fat gouda. Add meats if you want.
I am indebted to SANDYLUVSSPARK for the idea of using Heart Healthy Bisquick in the mix instead of a carb and fat heavy crust, but I added Oat Bran to it as well.
Comparison soy vs dairy:
soy version has 274.4 calories, 21.1 g carbs, 14.7 g fat, 246.5 mg chol, and 15.5 g protein
dairy version has 319.8 calories, 20.2 g carbs, 14.4 g fat, 274.0 mg chol, and 24.9 g protein Quiche is infinitely adjustable to whatever you have on hand, even leftovers. Quantities are also pretty much governed by amounts available. Below is a version that can be made either with soy milk and soy cheese or non fat milk and low fat gouda. Add meats if you want.
I am indebted to SANDYLUVSSPARK for the idea of using Heart Healthy Bisquick in the mix instead of a carb and fat heavy crust, but I added Oat Bran to it as well.
Comparison soy vs dairy:
soy version has 274.4 calories, 21.1 g carbs, 14.7 g fat, 246.5 mg chol, and 15.5 g protein
dairy version has 319.8 calories, 20.2 g carbs, 14.4 g fat, 274.0 mg chol, and 24.9 g protein

Minutes to Prepare: 30

Minutes to Cook: 40

Number of Servings: 4

Ingredients

Ingredients are more or less, as long as the milk and eggs are right, the rest is adjustable. Fresh Vegetables can be used instead of Frozen/canned, but precook them slightly

1/2 cup Heart Smart Bisquick

1 Tbsp Oat Bran

4 extra large eggs

1 cup Lite Soy Milk OR Nonfat Milk

7-8 ounces shredded Vegan Cheese OR Low fat regular cheese (I used Vegan Cheddar in one and Low Fat Smoked Gouda in the other)

1/2 tsp nutmeg

Salt per preference

8-10 Frozen Asparagus spears

1/4 cup of Frozen Edamane Beans

1/2 cup Frozen Spinach

3-4 Artichoke Hearts (canned in water/drained)

Directions

Preheat oven to 350
Thaw frozen vegees in microwave to room temp or precook briefly fresh vegees.

In a blender or Vita-Mix blender put
milk (soy or dairy)
eggs
cheese (soy or dairy)
Bisquick
Oat Bran
Nutmeg
Blend well to smooth liquid.

Spray Pie Plate with Pam
Pour Mixture into Pie Plate

Add vegetables piece by piece gently into the mixture so they are somewhat evenly distributed

Bake for about 40 min or until knife comes out clean

Number of Servings: 4

Recipe submitted by SparkPeople user GRANNYNIGHTHAWK.