Recipe Makeover: Quiche Lorraine

A traditional quiche Lorraine consists of a pastry shell filled with a mixture of eggs, cream, and cheese—and plenty of fat and calories. But if you make just a few simple changes you can slash fat and calories. Here's how to do it.

Eliminate the pastry crust and use sliced potatoes as the crust instead.

Use low-fat milk instead of heavy whipping cream.

Substitute half of the Gruyere cheese with Parmesan cheese, which is lower in fat.

Use Canadian bacon instead of regular and reduce the amount used.

This recipe serves: 6

Nutritional comparison

Ingredients

3 large eggs

1½ cups low-fat milk

1 teaspoon flour

Salt to taste

Freshly ground black pepper

Pinch of nutmeg

2 teaspoons olive oil

½ medium yellow onion, finely chopped

2 Idaho potatoes, about 1 1/2 pounds, thinly sliced

¼ cup grated Gruyere cheese

¼ cup Parmesan cheese

4 slices Canadian bacon

Cooking Instructions

1. Preheat the oven to 325º F.

2. Whisk the eggs, milk, and flour together in a mixing bowl. Generously season with salt, pepper, and nutmeg and set aside.

3. Heat 1 teaspoon of the olive oil in a large, ovenproof, nonstick skillet over medium heat. Add the onion and cook until it is soft and translucent, about 5 minutes. Transfer the onions to a strainer and let the excess liquid drain off.

4. Heat the remaining oil in the same pan over medium heat.

5. Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about 8 to 10 minutes. Remove from heat.

6. Sprinkle the cheese over the potatoes. Cover the cheese with the cooked onions and Canadian bacon. Carefully pour the egg mixture into the pan.

7. Bake the quiche for about 45 minutes or until it is just set.

Serving Size: 1 slice

Number of Servings: 6

Per Serving

Calories 228

Carbohydrate 25 g

Fat 9 g

Fiber 3 g

Protein 16 g

Saturated Fat 3 g

Sodium 426 mg