Looking for a dish that combines savory flavors with a lighter touch? Look no further than this Vidalia Onion and Mushroom Quiche. This amazing recipe features the sweetness of caramelized Vidalia onions, the earthiness of sliced mushrooms, and the creaminess of fat-free cheese, all nestled in a flaky pie crust. Whether you’re hosting a brunch or looking for an easy dinner recipe idea, this quiche is sure to satisfy your cravings without weighing you down.
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Here’s the ingredients you’ll need to make this Savory Lightened Up Quiche
- Vidalia Onions: Vidalia onions are a sweet variety of onion that add flavor without too much pungency. They’re low in calories and a good source of vitamin C, which supports immune function and skin health.
- Sliced Mushrooms: Mushrooms have nutrients like vitamins B and D, as well as antioxidants. They add a meaty texture to dishes without adding extra calories, making them a great option for those looking to increase their vegetable intake.
- I Can’t Believe It’s Not Butter Spray: This buttery spray provides flavor without the added fat and calories of traditional butter. It’s a convenient way to add buttery taste to dishes while keeping them lighter.
- Butter Cooking Spray: Butter cooking spray adds richness and helps prevent sticking without the need for excess butter or oil. It’s a lower-calorie alternative to traditional cooking fats.
- Frozen Pie Shell: Using a frozen pie shell saves time and effort in the kitchen. Opt for whole wheat or gluten-free options for added nutritional benefits.
- Large Eggs: Eggs are a powerhouse of nutrition, providing high-quality protein, essential vitamins like vitamin D and B12, and minerals such as selenium and choline, which are important for brain health.
- Fat-Free Half & Half: Fat-free half & half adds creaminess to dishes without more fat. It’s a lower-calorie alternative to heavy cream, making it suitable for those watching their calorie intake.
- Salt: Always use salt in moderation, it adds flavor to dishes and helps enhance other flavors. Opt for sea salt or Himalayan salt, which contain trace minerals not found in regular table salt.
- Pepper: Pepper not only adds a kick of flavor but also contains antioxidants and anti-inflammatory properties that may benefit overall health.
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- Dried Parsley: Parsley is a versatile herb that adds freshness and color to dishes. It’s rich in vitamin K, which is essential for bone health.
- Garlic Powder: Garlic powder adds depth of flavor and has antibacterial and antiviral properties that may help boost the immune system and promote heart health.
- Kraft Fat-Free Shredded Cheddar Cheese: Fat-free cheese provides the creamy texture and cheesy flavor without the added fat. It’s a good source of calcium and protein, making it a suitable option for those looking to reduce their fat intake while still enjoying cheese.
Vidalia Onion Mushroom Quiche | Easy Healthy Meals | Healthy Dinner Recipes | Easy Dinner Recipes
Vidalia Onion Mushroom Quiche | Easy Healthy Meals | Healthy Dinner Recipes | Easy Dinner Recipes
Ingredients
- 3 Large Vidalia Onions Sliced Thin
- 2 4 oz Cans of Sliced Mushrooms Drained
- I Can't Believe It's Not Butter Spray
- Butter Flavored Vegetable Cooking Spray
- 1 Frozen Pie Shell
- 5 Large Eggs Beaten
- 3/4 Cup Fat Free Half and Half
- 1 Tsp Each Salt, Pepper, Dried Parsley, Garlic Powder
- 1 1/4 Cups Kraft Fat Free Shredded Cheddar or Mozzarella Cheese
Instructions
Caramelize The Onions
- Spray a large skillet with butter cooking spray and I Can’t Believe It’s Not Butter Spray. Place over medium-high heat. Add sliced onions and reduce heat to low. Cook for about 20 minutes, adding water as needed to prevent sticking. Continue cooking until onions are very tender and limp.
Preheat The Oven
- Preheat your oven to 425 degrees Fahrenheit. Set the pie shell on a baking sheet. Line the pie shell with heavy-duty foil and bake for about 7 minutes. Remove the foil and let it cool for about 10 minutes. Keep the oven on.
Assemble the Quiche
- Spread the caramelized onions evenly into the pre-baked pie shell.
Prepare the Egg Mixture
- In a mixing bowl, whisk together the beaten eggs, drained mushrooms, and fat-free half & half until well blended. Stir in the salt, pepper, dried parsley, and garlic powder.
Layer and Bake
- Pour the egg mixture over the caramelized onions in the pie shell. Sprinkle the fat-free shredded cheese on top.
Bake to Perfection
- Place the pie on a baking sheet and bake in the preheated oven for about 25 minutes, or until the center is set. To check for doneness, insert a knife into the center of the quiche; if it comes out clean, it's ready. Once baked, remove the quiche from the oven and let it sit, covered loosely with foil, for 5 minutes before slicing.
Serve and Enjoy
- This quiche serves 6 and each serving is 6 WW Points.
This Vidalia Onion and Mushroom Quiche recipe can be adapted to fit various diet plans, depending on your specific nutritional needs and preferences. Here are some diet plans that this recipe could potentially align with:
- Low-Calorie Diet: With the use of fat-free half & half and fat-free cheese, this quiche is relatively low in calories while still being satisfying and flavorful. It can fit well into a low-calorie diet plan aimed at weight loss or weight management.
- Weight Watchers (WW) Program: The recipe already provides the Points value for each serving, making it suitable for individuals following the WW program. By using lean protein sources like eggs and incorporating vegetables like onions and mushrooms, it’s a balanced option for those on WW.
- Low-Carb or Keto Diet: While the pie crust adds some carbohydrates, you can make adjustments by using a low-carb or keto-friendly pie crust alternative, such as a crust made with almond flour or cauliflower. Additionally, the onions and mushrooms provide fiber and nutrients while keeping the carb content relatively low.
- Vegetarian Diet: This recipe is vegetarian-friendly as it does not contain any meat or meat-based products. It’s a flavorful and protein-rich option for vegetarians, thanks to the eggs and cheese.
- Gluten-Free Diet: By using a gluten-free frozen pie shell or making a homemade gluten-free crust, this recipe can easily be made gluten-free. Ensure that all other ingredients used are also gluten-free to accommodate individuals with gluten sensitivities or celiac disease.
- Diabetic-Friendly Diet: While onions and mushrooms add natural sugars, they are relatively low on the glycemic index. This recipe can be enjoyed by individuals with diabetes as part of a balanced meal plan.
- Heart-Healthy Diet: By using fat-free dairy products and incorporating vegetables, this quiche is lower in saturated fat and cholesterol compared to traditional quiche recipes.
- Flexitarian Diet: The flexibility of this recipe allows it to be easily customized with additional vegetables or protein sources to suit a flexitarian diet, which emphasizes plant-based foods.
Frequently Asked Question About This Healthy Recipe
- Can I use fresh mushrooms instead of canned?
- Yes, absolutely! Fresh mushrooms can be used instead of canned. Simply slice them thinly and sauté them along with the onions for added flavor.
- Can I use a homemade pie crust instead of a frozen one?
- Of course! Feel free to use a homemade pie crust if you prefer. Just make sure to pre-bake it as directed in the recipe before adding the filling.
- Is it necessary to use fat-free half & half, or can I use regular half & half?
- You can use regular half & half if you prefer. However, using fat-free half & half helps keep the recipe lower in calories and fat while still providing creaminess.
- I don’t have I Can’t Believe It’s Not Butter Spray. Can I use regular butter instead?
- Yes, you can substitute regular butter for the butter spray. Just be mindful of the added fat content.
- Can I make this quiche ahead of time and reheat it later?
- Absolutely! This quiche reheats well. Simply store any leftovers in the refrigerator and reheat individual slices in the microwave or oven when ready to enjoy.
- Can I freeze this quiche for later?
- Yes, you can freeze this quiche. Wrap it tightly in plastic wrap or aluminum foil, or store it in an airtight container, and freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
- I’m lactose intolerant. Can I omit the cheese or use a lactose-free alternative?
- Yes, you can omit the cheese or use a lactose-free alternative if you’re lactose intolerant. The quiche will still be delicious and flavorful.
- Can I add other vegetables to this quiche?
- Absolutely! Feel free to customize this quiche by adding your favorite vegetables such as spinach, bell peppers, or tomatoes for added flavor and nutrients.
- Is there a substitute for eggs in this recipe for vegans or those with egg allergies?
- You can try using a commercial egg replacer or a mixture of mashed tofu and nutritional yeast as a substitute for eggs in this recipe.
- How many servings does this recipe make?
- This recipe makes approximately 6 servings, each serving being a satisfying portion of the quiche. Enjoy!