This tastes even better than so-called diet recipes filled with egg yolks & saturated fat cheese. I copied it from "The Cardiologist's Wife's Chocolate Too! Diet: No Sugar, No Fat, & Luscious." (on Amazon.com) The recipes in that book aren't just recipes, they're inventions. Like this one for absolutely yummy quiche. I also make mini-quiches from it for lunches, snacks, etc. For that, line muffin pans with the Healthy Crust, then fill 2/3 with the quiche mixture.
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First,
Healthy pie crust: Makes 1 for a 9 inch pie.
1 cup quick oats ………………… 300 calories
1/4 cup oat or whole wheat flour…...75 calories
1/2 cup Splenda
1/2 cup Diet Sprite, or any diet drink
1 tbsp canola …………………........…..120 calories
Spray 9” pie dish with cooking spray. In a bowl mix the oats, flour, & Splenda. Add canola to diet drink, beat with fork until frothy, then add to crust mix. Press crust into plate bottom, moistening fingertips if needed.
Crust is 82 calories per serving
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Quiche, Serves 6
Cooking spray
1 cup sliced onions & mushrooms …………………....50 calories
1 1/2 cups Liquid Egg Whites (12 oz.) …………...200 “
1 cup shredded fat free cheddar cheese…………..180 “
1 cup broccoli ……………………………………….............25 “
1 tsp salt, 1/2 tsp pepper, 1 tsp ground nutmeg, 1 tsp cinnamon
Preheat oven to 400º.
Spray skillet with cooking spray.
Sautee onions & mushrooms; add broccoli & stir briefly.
Into pan pour the eggs, cheese, & spices, stirring until cheese melts & mixture looks soupy. (Even icky soupy, keep going, trust me)
Pour into crust and bake for 15-20 minutes, or until knife inserted in center comes out clean. Let cool 10 minutes before cutting.
*Quiche without crust: 76 calories per serving.
*Quiche with crust: 158 calories per serving.
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This is soo filling you can have
lots, & feel full. And it's pure protein! As it cools the cheese binds nicely with the egg whites; no need at all for yolks & saturated fat. You can also make it without the crust. Spray muffin or custard cups & bake the same. They'll pop right out.
Anyone who feels there's any difference in taste between this and the unhealthy version, lemme know, ok? It's filling and good for you! Hope you love it!
Quiche: Swoony delicious, looow cal, no cholesterol 
Can somebody have an idea how to deal with this problem
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