Quiche is a food that has the potential to be healthy, but could also be a diet downfall. Traditional quiche is full of cheese, eggs, cream and made with pie crust, all of which are high-calorie and can be fatty. Many recipes for quiche are available, so you can make a healthier quiche by using low-calorie, low-fat ingredients and adding vegetables.
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Different quiche recipes call for different ingredients. The ones you choose will determine the health of your quiche. Crustless quiches are a good way to control fat and calorie intake. If you don't want to skip the crust, make your own rather than buying one because this allows you to control ingredients. Using mostly egg whites and just a couple of yolks is a good way to keep your quiche healthy. Instead of processed meats such as bacon or ham, try vegetables, potatoes and chicken, which will increase nutrients and reduce saturated fat and sodium. Try goat cheese instead of cheddar because it has a stronger flavor, which means you are able to use less of it.
The way you prepare your quiche determines the healthiness of it. If you are including sauteed vegetables, cook them with cooking spray rather than butter or oil, which will reduce the amount of fat and calories in the meal. If you like to mix your eggs with milk before cooking the quiche, use skim milk rather than whole or buttermilk. Reduce the amounts of high-calorie ingredients you include and increase the amounts of spices or herbs, which creates a flavorful quiche that is healthier.
Eggs are a good source of high-quality protein, making them a good addition to a well-balanced diet. Eggs are a good food for weight management because they offer satiety and energy for a small number of calories. Protein also contributes to healthy muscles, skin and hair. Including a couple of egg yolks in your quiche increases your choline intake, a nutrient that supports your brain by aiding in signal transmission among your brain cells. Antioxidants in egg yolks play a role in healthy vision and protect your eyes from age-related deterioration. Eggs also contain B vitamins for energy and iron, which is important for blood flow. Adding vegetables to your quiche increases your vitamin A and C intake, important for healthy immunity; and potassium intake, which plays a role in healthy blood pressure levels. Low-fat cheese adds calcium, which is important for your bones.
When you order quiche in a restaurant, you have less control over what is used to prepare it. The American Heart Association recommends making special requests so that you get a meal that fits within your healthy eating goals. Try splitting a plate of quiche with a friend or taking half of it home for another meal.