Free Diet Menu #5 - Cheesy Quiche

Cheesy Quiche - Keeping the crust calories in check is vital where any pastry-based dish is concerned. Our easy trick will accomplish exactly that - creating a melt-in-the-mouth, good-for-you quiche.

When it comes to eggs, the yolk contains the brunt of calories, as well as the high cholesterol content. If you're watching your waistline, trying to drop weight or watching your cholesterol, egg substitute can readily remedy calorie and cholesterol issues where quiche is concerned. Opting for lower calorie, lower fat cheese can help accomplish the same.

Cheesy Quiche - a lower calorie recipe for weight loss.

You will need the following ingredients to prepare our Cheesy Quiche Recipe:

1 small container of egg substitute (OR you can use 6 beaten eggs)

1 cup of skim milk

1/2 cup of spinach

1/2 cup of chopped onions

salt & pepper to suit personal taste

1 cup of your favorite low fat shredded cheese (we used mozzarella)

1 pie crust

Cooking Spray

Begin by rolling out the crust as thin as possible, trimming away the excess, then placing it into a quiche pan that has been sprayed with cooking spray so prevent sticking. By rolling the crust as thin as possible, you have halved the calorie and fat content. And you can also use the additional thin crust to create another tasty treat: a healthy fruit pie. Back to our quiche recipe....

Cook the spinach and onions in a pan on the stove top using cooking spray until they are tender. Remove and add to a large bowl. Add the eggs, the milk and the cheese then stir to incorporate and pour into the quiche pan.

Bake in a 475 degree preheated oven until golden brown.

Enjoy 2 slices of the quiche with a nice side salad containing light dressing. Click here for help in determining the calories for your salad vegetables.

Navigate the Free Cheese Lovers Diet Plan for Weight Loss by Clicking on the Links Below

More Free Diet Tips, Diet Plans & Weight Loss Tips from Diet Bites