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Cook it light: Lose the heavy cream from quiche, lose fat

Texas quiche recipe could benefit from some substitutions

Dear Jeanne: This is one of my favorite recipes to cook for my family and guests. Would you lighten it to reduce the fat and cholesterol it contains? — Alice Narvaez, San Antonio

Dear Alice: The heavy cream adds so much fat and cholesterol that just eliminating it will save 200 calories and 22 grams of fat.

The worst part of this recipe now is the crust. If you bake this in a pie pan without a crust (sprayed with nonstick cooking spray), you can save 134 calories and 8 grams of fat.

It is firm enough to serve it this way, or you could bake it in an 8-by-8-inch pan and cut it into squares.

TEXAS QUICHE

6 ounces Monterey Jack-and-cheddar-blend cheese

1 (31/2-ounce) can chopped green chilies, drained

3 eggs, beaten

11/2 cups heavy whipping cream

1/2 teaspoon salt

1/4 teaspoon pepper

Dash of Tabasco sauce

9-inch pie crust, unbaked

Preheat oven to 375 F. Combine all ingredients except pie crust and mix well. Pour mixture into crust. Bake for 45 minutes or until set and golden brown.

Makes 6 servings.

REDUCED-FAT TEXAS QUICHE

1 teaspoon olive oil

1/2 onion, finely chopped

1 cup liquid egg substitute, or egg whites

1 cup 1 percent low-fat milk

1/4 teaspoon black pepper

1 teaspoon Dijon mustard

Dash Tabasco sauce

1/2 cup low-fat cottage cheese

11/2 cups reduced-fat cheddar cheese

1 (3 1/2-ounce) can chopped green chilies

1 9-inch pie crust, unbaked

1. Preheat the oven to 375 F.

2. Heat the oil in a small skillet and saute the onion until soft, adding water if needed to avoid scorching. Cool.

3. In a medium-size bowl, beat the egg substitute or whites, milk, pepper, Dijon mustard and Tabasco sauce. Stir in the cottage cheese and half of the cheddar cheese. Add the chilies and the onion, then pour into the unbaked crust. Top with the other half of the cheddar cheese.

4. Place on a baking sheet and bake for about 45 minutes, or until set and golden brown.

Makes 6 servings.

Each serving contains approximately: Original Recipe: 497 calories; 42 gm fat; 217 mg cholesterol; 672 mg sodium; 16 gm carbohydrates; 13 gm protein; 1 gm fiber. Revised Recipe: 247 calories; 12 gm fat; 8 mg cholesterol; 598 mg sodium; 18 gm carbohydrates; 16 gm protein; 1 gm fiber.

Send your recipe for revision to:

Cook It Light

Deseret News

P.O. Box 1212

La Jolla, CA 92038

Please include a stamped (61 cents), self-addressed envelope.

Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). For more information, you can go to her Web site, jeannejones.com.