Healthy Recipes

Quiche Lorraine
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Servings: 6
Ingredients and Preparation
Ingredients Measures
Large eggs 4
Low-fat milk 1¼ cups
Salt 1/8 teaspoon
Dash of pepper
Canadian bacon (or substitute smoked ham), sliced into thin strips 5 ounces
Leek, thinly sliced and rinsed in a bowl of cold water (leeks will float to the top and any sand will sink to the bottom) 1
Swiss cheese, shredded 1½ cups
9-inch unbaked pie crust
Parsley, chopped 2 tablespoons


Directions
  1. Preheat oven to 375º F.
  2. Cook the sliced leek in boiling water for 3 minutes. Drain and set aside.
  3. Mix together the eggs, milk, salt, and pepper.
  4. Spread the Canadian bacon, leek, and cheese out evenly over the pastry shell. Pour egg mixture into the pie shell and then sprinkle with parsley.
  5. Bake on one of the bottom shelves in the oven for about 40-45 minutes, until the egg mixture is set and golden brown on top. (Note: To test a quiche for doneness, first jiggle it a bit on the oven shelf to see if it’s “set.” If the center appears to be set, take the quiche out and stick a knife in the middle. The quiche is done when the knife comes out clean.)
  6. Let pie cool for 5-15 minutes before serving.

Exchanges
1 starch; 1.5 lean meats; 1 high-fat meat substitute; ¼ milk; 1 fat

Side Suggestions: Mixed Green Salad
Toss mixed greens with ½ to 1 chopped tomato, ¼ cup sliced red onion, ½ cup sliced cucumber, and a vinaigrette dressing.

Side Suggestions: French Bread


Nutrition Facts
Serving Size 1/6 of recipe
Calories 330
Total Fat 20 g
Saturated Fat 8 g
Sodium 665 mg
Total Carbohydrate 17 g
Dietary Fiber 0.5 g
Protein 20 g
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