High Protein Recipe – Quiche!
A couple of months ago I drove back to Tennessee for a drill weekend with the National Guard.
After my 8 hour drive I arrived at my parent’s house and smelled something absolutely marvelous cooking. Asking “what’s for dinner”? just like I was a kid back at home again, mom answered “quiche”.
A quick primer on my family: mom is a foodie and has passed that love of cooking and quality ingredients on to my brother and I. From her side of the family also came the intense interest in health and fitness (my uncle is a cycling coach to US Cycling Team members and was a NASM-CPT back in the day; mom is really into alternative therapies, and my brother, well, he’s a weighlifting fool! He got stuck on the DC 5×5 routine for years- let’s just say he and I are cut from the same cloth and he’s as dedicated as I am to lifting and health).
That being said, I knew I was in for a treat.
It. Was. Delicious!
I HAD to get the recipe from her which was this:
1 cup milk
1 cup cheese (swiss)
salt to taste
a dash of nutmeg
cook in oven at 350 for 50 minutes.
Needless to say, when I got home I HAD to make it. Hubby was delighted with the results and I made it again tonight. In fact, when I was in Tennessee last week I made it again!
The beautiful thing about quiche is that you can make it using whatever you have on hand. My favorite way to think of flavorings is think of what cheese goes well on sandwiches: ham and swiss, turkey and cheddar, etc. Really, the choice is up to you with whatever you have in the house.
I made mine higher in protein and lower in fat than my mom’s. 1st time around I kept everything the same, save I used 6 egg whites and 2 whole eggs. YUM! Now, I know a lot of quiches have crusts (basically a pie crust) and if you’re looking for extra calories, be my guest. But as for me, I just wanted the protein, so crustless it is!
(by the way, I did not take a picture, this is for representative purposes only)
Tonight, this was the recipe:
High Protein Crustless Turkey Quiche
12 egg whites
2 whole eggs
1 cup skim milk
sauteed onions, peppers, mushrooms
1 cup fat free cheddar cheese
1 lb. lean ground turkey breast
Brown and drain turkey breast. Meanwhile, saute veggies. Mix together eggs, milk and cheese. Add turkey and veggies to egg mixture. Pour into a pie plate coated with cooking spray. Bake for 1 hour at 350.
Macros for 1/4 quiche:
333 calories 6g fat 9g carbs 59g protein
Needless to say you can add whatever you want, especially more veggies but this is what I had. Enjoy!