Thursday, September 26, 2013

clean eats | Healthy Crab Quiche


I looooooove quiche! I like to adjust my recipes so they are more waste friendly, but still taste amazing. This is a really clean recipe. It only calls for good fats and whole grains. Crab quiche is one of my top faves. This recipe is super awesome, super easy. You don’t have to be crazy exact with any of the measurements, except the crust and actual quiche custard recipe.

I use this same base for all of my quiches. As long as you keep the basic measurements for all the ingredients, besides the crust and custard, you can really go wild. Instead of crab, you can use 1 cup of bacon and chicken. Instead of parsley, for a bacon and chicken quiche, you can use fresh rosemary. You can go all veg with asparagus, change the cheeses around. Really durable recipe.

Ingredients - Pie Crust
3/4 cup whole wheat flour
1/2 cup old fashioned oats, finely ground
2 packets Truvia
1/2 teaspoon salt
1/4 cup olive oil
A few tablespoons of cold water

Ingredients - Filling
2 tablespoons minced onion
1 cup crab meat
1.5 cups shredded swiss cheese
3 eggs
1/2 teaspoon salt
1 cup fat free half and half
Dash favorite hot sauce
Dash nutmeg
2 tablespoons minced fresh parsley


Directions - Pie Crust
Combine the flour, oats, Truvia and salt. Mix in the olive oil. Blend together until the mixture starts to hold together. If a little too hard, start adding the water and kneading in, 1 tablespoon at a time, until you have the perfect texture crust. Toss in the fridge for an hour.

Preheat your oven to 400 degrees. Take out your pie crust and roll out into desired shape and size in between two pieces of wax paper for easy handling. Remove one piece of wax paper, then flip the crust inside a 9 inch DEEP DISH pie pan. I always suggest deep dish for quiche, so you never, ever have to worry about it baking over. Remove the other wax paper and adjust your crust to where you want it. Poke fork holes in the sides and bottom and bake in the oven for 10 minutes.

My pie crusts always slide and shrink a little. I really don’t care because it still holds everything together perfectly. I just take mine out of the oven and press it back into place while it’s hot. You’re not baking this crust 100% first, so you can do that too… BUT… if you’re going for that pro look, use pie weights, or fill with dry rice or beans to bake. Then dump them out.


Directions - Filling
Reduce the oven heat to 350 degrees. Sprinkle half of the swiss into the crust, then sprinkle in the crab, then the onion... 


...then the other half of the cheese.


In a bowl, mix together the eggs, salt, fat free half and half, hot sauce, nutmeg and parsley. 


Pour over the rest of the quiche ingredients and bake for 45 minutes. Let it rest for 10 minutes before serving. You can eat a hefty 1/6 of this quiche, served with a large steamed vegetable side, and the entire meal will still only be approximately 400 calories. Talk about healthy delicious! And no one will know it's a healthy recipe, unless you mention it... it tastes that good...
 
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