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 is 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 are 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.