« What’s the Nutritional Value of Quiche?
The beauty of quiche is that it can be virtually anything
you like — heavy or light, entree or appetizer, holiday treat or a
Thursday dinner. And to top off the versatility, you can create a
scrumptious quiche with practically any vegetable, meat or seafood. Now,
if it were only healthy…
Despite the flexibility, not to mention the easy prep, some cooks have misgivings about the nutritional value of quiche. After all, it is mostly a simple custard of eggs, heavy whipping cream and cheese. And that’s a lot of unnecessary fat and calories.
But depending on the yummy
veggies you include — spinach, broccoli, mushrooms, oh my! — and what
proteins you highlight, there are several key vitamins and nutrients in
there. The American Heart Association (AHA) says a broccoli and cheese
quiche, for instance, offers energy and fuel via protein and
carbohydrates. Plus, quiche is a good source of calcium, vitamins A, D, C
and iron, according to the U.S. Department of
Agriculture.
If you’re counting calories and craving quiche, the AHA suggests making it without the crust, using low-fat ingredients (like milk) and avoiding processed meats like ham and bacon. Instead, include more vegetables and proteins like chicken, crabmeat or U.S. Farm-Raised Catfish.
Check out this seafood-inspired quiche recipe with catfish. To see more recipes like this one, visit www.uscatfish.com.
- Preheat oven to 350 F.
- In large bowl, beat together mayonnaise, flour, eggs, milk, salt and pepper.
- Fold in catfish, cheese and onion. Pour into pie crust. Bake in middle of oven for 40 minutes, or until a knife inserted near the center comes out clean.
- Cool on wire rack 5 minutes before serving. Garnish with thinly sliced green onions if desired.
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Article sourced from News USA