Dear Jeanne: This is a popular appetizer that is definitely too fattening. Can you lighten it? Thank you!
- Susan Madar, Stow, Ohio
Dear Susan: I first tried making this with buttermilk and no added fat, but the texture was wrong.
I found the combination of non-fat milk, butter sprinkles for flavor, a reduced amount of added fat (margarine) and liquid egg substitute worked best. I also combined a reduced amount of low-fat and non-fat cheese since just non-fat would have resulted in a rubbery texture.
I couldn't find a 16-ounce package of frozen chopped spinach, so I used cut-leaf, which worked beautifully. Though I based the nutritionals on eight entree-size servings, as an appetizer this quiche could easily serve many more.
Each serving contains approximately:
- Original recipe: 415 calories; 140 mg cholesterol; 30 gm fat; 892 mg sodium.
- Revised recipe: 219 calories; 16 mg cholesterol; 8 gm fat; 856 mg sodium.
There are so many ways to include rice in a light diet, and my booklet "Cook It Light With Rice" contains some of my best recipes. Order it for $3 and a stamped (55 cents), self-addressed, No.10 envelope from Rice, PO Box 5541, Riverton, NJ 08077-5541.
Send your recipe for revision to:
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*****
RECIPES
CRUSTLESS SPINACH QUICHE
2 eggs, beaten
1 cup milk
6 tablespoons butter, melted
1 cup all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
1 pound Cheddar cheese, shredded
1/2 onion, finely chopped (3/4 cup)
1 (16-ounce) package frozen chopped or cut-leaf spinach, thawed and well-drained
Preheat oven to 350 F. Butter a 9x13-inch baking dish; set aside.
In a large mixing bowl, combine beaten eggs, milk and melted butter; mix well with a whisk or electric mixer. Mix in the flour, salt and baking powder and mix well. Stir in the cheese, onion and drained spinach until thoroughly combined.
Spread the batter into the prepared pan and bake 30 to 35 minutes in the preheated oven, until lightly browned and a knife inserted in the center comes out clean. Serve warm or cold.
NEW-COMBINATION CRUSTLESS SPINACH QUICHE
1 1/4 cups non-fat milk
3/4 cup liquid egg substitute
2 tablespoons corn-oil margarine, melted
1 cup unbleached all-purpose flour
1 tablespoon butter-flavored sprinkles
1 teaspoon baking powder
1 teaspoon salt
1 (16-ounce) package frozen chopped or cut-leaf spinach, thawed and well drained
1/2 medium onion, finely chopped (3/4 cup)
8 ounces non-fat Cheddar cheese, shredded (2 cups)
4 ounces low-fat sharp Cheddar cheese, shredded (1 cup)
Preheat oven to 350 F. Spray a 9x13-inch baking pan with a non-stick vegetable coating; set aside.
In a large mixing bowl, combine milk, egg substitute and melted margarine. Mix well with an electric mixer or wire whisk. Add flour, butter sprinkles, baking powder and salt and mix well.
Using a spoon, stir in spinach, onion and cheeses until well-combined. Pour batter into prepared pan and bake in preheated oven 30 to 35 minutes, or until lightly browned and a knife inserted in the center comes out clean. Makes 8 meal-size servings.