There is nothing better than a home-cooked meal that is made with love, but these hearty home-cooked meals are usually high in fat, sugar, and sodium and overall high in calories. While these recipes "have been in the family for generations," there's nothing wrong with a little "makeover" action to make your favorite home-cooked meals hearty AND healthy! Take my mom's famous Spinach and Tomato Quiche recipe, for example - while it has been in the family for years, it is not the most waist-friendly OR heart-healthy meal for the family (sorry mom!).
Turned into Spinach and Tomato Egg White Quiche
With a simple swap of a few ingredients, I was able to turn my mother's famous (calorie-laden) Quiche into a low-fat, high-protein, Gluten-Free slim & trim Spinach and Tomato Egg White Quiche that the WHOLE family will love (and not feel guilty about having seconds)! The recipe make 6 generous servings and each serving has 180 calories, 5g fat (2g sat fat), 20g carbs, 3g sugar, and a whopping 16g protein! One serving also provides 34% of your daily Vitamin A and 45% of your daily Calcium requirements! Now that's a win, win, win situation!
So here's the recipe - super simple and ready in under 1 hour!
- 1 cup non-fat plain Greek yogurt (I used Oikos)
- 1/2 a packet of Hidden Valley Ranch Dip (dry mix)
- 1 & 1/2 cups unsweetened almond milk (I used Silk original unsweetened)
- 1 cup Gluten-Free all purpose baking mix (I used Bob's Red Mill)
- 1 cup liquid egg whites (I used All Whites)
- 1 cup 2% (part-skim) shredded mozzarella cheese (I used Publix brand)
- 2 cups baby spinach (I used Fresh Express)
- 1 cup diced tomatoes
- Pre-heat oven to 400 deg. F and lightly spray a 9 X 13 baking dish with olive oil spray
- In a large mixing bowl, combine Greek yogurt with Ranch dip mix until it's evenly mixed in. Then add the almond milk and egg whites until completely combined
- Add the Gluten-free baking mix and mix very well, until all clumps are dissolved and mixture is completely blended
- In the prepared baking dish, layer the spinach to completely cover the entire bottom of the dish, then layer the diced tomatoes over the spinach, then layer the shredded cheese over the spinach and tomato layers
- Slowly pour the egg white mixture over the layers and push down any floating pieces of spinach with the back of a large spoon so that the egg white mixture completely covers the other ingredients
- Bake in the oven for 40-45 minutes or until the cheese slightly browns and the egg whites have completely set. (Feel free to stick a tooth pick or skewer stick to test that the egg whites have set completely and the tooth pick comes out clean)
- Let the dish cool for about 5-10 minutes, cut into 6 even pieces and serve
** You can store the Quiche in the fridge for about 3 days and reheat in the microwave to eat at anytime of the day (breakfast, lunch, dinner, or even for a hearty snack)!
(The layers of spinach, tomatoes, and cheese - before adding egg white mixture)
If you are serving the Quiche for breakfast, I recommend adding a bowl of plain oatmeal with nuts and berries for added complex carbohydrates, healthy fats, and antioxidants to power your loved-ones (or yourself) up for the busy day ahead. If you plan to have the Quiche for lunch or dinner, I recommend adding in a slice of whole-grain bread and sliced avocado (i.e. avocado toast) or a side of brown rice or mashed sweet potato with a dash of brown sugar! YUM!
It's as easy as that! Now you have "tools" you need to serve up this delicious and healthy Quiche that the whole family will love! I am sure this recipe will stay in the family for generations to come :-)