Recipes
Surprise Quick Quiche
Ingredients:
Variations:
• Substitute shredded Swiss cheese and add a diced tomato and a diced cooked potato.
• To make a meatless version, leave out the bacon bits and add 1 cup (250 mL) cooked chopped broccoli and/or 1 cup (250 mL) cooked sliced mushrooms.
• Preheat oven to 400◦ F (200◦ C)
• 9-inch (23 cm) pie plate, sprayed with vegetable spray
3 large eggs
1 ½ cups 1% milk 375 mL
¼ cup whole wheat flour 50 mL
2 tbsp cornmeal 25 mL
3 green onions, chopped
1 ¼ cup shredded lower-fat Cheddar cheese 300 mL
3 tbsp cooked bacon bits 45 mL
Dietitian’s Message: If you include the vegetables in the variation, this dish contains four healthy food groups. (Or serve with a side salad.) It’s simply amazing how the flour and cornmeal in the mixture end up making the bottom crust of this delicious and quick meal.
Instructions:
1. In a blender or food processor, combine eggs, milk, flour and cornmeal. Blend for 30 seconds, until well blended.
2. In the prepared pie plate, gently toss green onions, shredded cheese and bacon bits. Pour the milk mixture over the cheese mixture.
3. Bake in preheated oven for 20 to 22 minutes, or until a knife inserted in the center comes out clean.
Notes:
Nutritional Analysis per Serving:
Calories 254,
carbohydrate 15g
fiber 1g
protein 20g
total fat 12g
saturated fat 6g
sodium 297 mg
cholesterol 184 mg
Canada’s Choice per Serving: 1 Carbohydrate, 2 ½ Meat & Alternatives
Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca