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by Juan Carlo, Ventura County Star. Food Styling, Mary K. Benson
Tableware, Sur La Table)
Quiche is a good choice for a brunch
or luncheon. Most often served lukewarm, there are several variations
of the basic theme, but a rich custard base is a constant. High fat
ingredients like cream, eggs, and cheese are baked into a rich pie shell.
Certainly a dish such as this would be considered far too heavy in fat
and cholesterol for today's health conscious cook.
you make quiche without eggs or milk? The very definition is a baked
savory custard made with milk and eggs. And doesn't the crust need a
lot of fat to make it tender? Not at all! This quiche is rich tasting
and flavorful without artery clogging animal products, and is very low
in fat and completely cholesterol free.
is made with wholesome, plant based alternatives that mimic the flavor
and character of the classic quiche. Lite silken tofu, low fat soymilk,
nutritional yeast, and mellow white miso blended with sherry, create
the base for the rich-tasting cream filling. A mixture of rolled oats
and whole wheat flour, the pastry is made with only one tablespoon of
olive oil. This fabulous dish is easy to maker and baked in tart pans,
4 5/8 inches in diameter for convenient individual servings.
Individual Broccoli Quiche
(Reprinted with permission, The Enlightened
Kitchen, John Wiley & Sons, Inc.©Marie Oser 2002)
- 1 cup
- 1 cup
whole wheat flour
cup lite silken tofu, firm
- 1 tablespoon
- 1 tablespoon
liquid Fruitsource or frozen apple juice concentrate
cup ice water
- 1 teaspoon olive oil
- 3 cloves garlic, minced
- 1/3 cup chopped red onion
- 1/4 cup chopped green bell pepper
- 2 cups broccoli florettes, cut to
- (1) 12.3 ounce package lite silken
- 1/3 cup dry sherry
- 3 tablespoons mellow white miso
- 1/3 cup mashed potato flakes
- 1/3 cup nutritional yeast
- 1/4 teaspoon turmeric
- 1/2 cup enriched soymilk
- 1 tablespoon lemon juice.
oven to 400°
Place oats, flour and salt in food processor, pulse to mix. Add
tofu and process. Add oil and fruitsource and pulse to blend. Drizzle
in ice water with the machine running, until the dough begins to
form a ball. Knead the dough a few times and shape into a ball.
Divide the pastry into 6 equal pieces and roll out to between 1/8
and 1/4 inch thick. Press into each each tart pan and
oil over medium high heat in a 10" frying pan, 1 minute. Add
garlic, onions and pepper. Saute 3 minutes. Add broccoli, cook 4
minutes, and remove from heat and set aside. Place tofu in food
processor and blend until smooth. Place the sherry in a small bowl,
add miso and blend with a fork until smooth. Add to the tofu with
potato flakes, yeast, turmeric, soymilk, and lemon juice. Process
thoroughly. Fold tofu mixture into the broccoli and spoon into each
pastry lined pan. Place the quiche on a baking sheet and bake on
a the center rack of the oven 30 minutes. Serve warm.
Enlightened Broccoli Quiche
Nutrition Analysis: per individual quiche
Protein 17g, Carbohydrate 40g, Fiber 6g, Fat 6 g, Cholesterol 0 mg,
Calcium 62 mg Sodium
from Protein: 24%, from Carbohydrate 56%, from Fat: 20%
Traditional Broccoli Quiche
Nutrition Analysis: per individual
Protein 14g, Carbohydrate 22g, Fiber 1g, Fat 21 g, Cholesterol 56. mg,
Calcium 47mg Sodium 455mg
from Protein: 17%, from Carbohydrate: 27%, from Fat: 57%
Ingredients of Note
Lite Silken Tofu - Japanese style
tofu with a rich tasting, smooth, creamy texture and a custard like
consistency. Widely available in aseptic packages in supermarkets and
health food stores as Mori Nu Silken Tofu Lite.
Yeast - nutritional yeast adds a rich, cheese-like flavor, and creaminess,
and is very high in protein and B vitamins. This is not Brewers Yeast,
which has a bitter taste. At health food stores.
Fruitsource - A wholesome sweetener made from grapes and grains.
Available at health food stores, if unavailable, use
apple juice concentrate.
White Miso - Pale beige in color with a subtle, sweet fragrance
and a a rich, creamy, texture. In the refrigerated section of health
Potato Flakes - Barbara¹s Mashed Potatoes, a wholesome product.
Available in health food stores.
Turmeric - Ground from the root of a tropical plant of the ginger family, and
best known as an ingredient in curry powder. Like saffron, a little
turmeric adds a rich golden color. Available in supermarkets.