Rebecca and I talk a lot about finding the perfect comfort food. Chicken usually figures somewhere in the conversation. But the other day, Rebecca brought a favorite dish to my attention that I had not considered as a comfort food. Quiche!

My love affair with this dish began 30 years ago when I was given my first copy of Julia Child's Mastering the Art of French Cooking. Just look at the page which features the Quiche Lorraine recipe. I've touched it many times.

notice the whole eggs and heavy cream

But Julia uses heavy cream and whole eggs. So Rebecca went to work to come up with a modern, healthier version that is sure to comfort and nourish. Here's what she has to say.

For as long as I can remember, my mom has made a cheddar and sausage quiche for people who are sick, have a death in the family, etc. I recently calculated one of her quiche recipes for calories, fat, etc. and was shocked to see it ring in over 400 calories per slice. After doing some research, I realized most traditional quiches have 400-500

calories per slice!

Quiche is great to bring to neighbors, family, and friends during a time of need because (as my mom says) no one usually thinks about bringing breakfast food. But the beauty of quiche is that it can be eaten any time of day. So next time you think about whipping up a traditional quiche, think about making the following swap outs in this healthier quiche recipe (1% milk instead of half-and-half, extra sharp cheddar which allows us to use less cheese, and 2 eggs whites replace 2 whole eggs). Quiche + fresh fruit = great comfort dish.

We've also included a pie crust recipe made with heart healthy canola oil instead of shortening. The best part about this quiche recipe is that you can add and subtract ingredients to make it your own (onions,mushrooms, chicken, crab meat)!

Turkey, Spinach, and Cheddar Quiche

1 recipe for Pastry (see below)

4 eggs, beaten (two whole eggs + 2 egg whites)

1 1/2 cups 1% milk

1/8 teaspoon salt

Pepper to taste

3/4 cup chopped cooked turkey (about 3.5 ounces)

3 cups lightly packed spinach, chopped

3/4 cup extra sharp cheddar cheese

1 tablespoon all purpose flour

In a medium bowl, stir together eggs, milk, salt, and pepper. Stir in turkey and spinach. In a small bowl toss together the cheese and flour. Add to the egg mixture, mix well.

Pour egg mixture into pre-cooked pastry. Bake in 325*F oven for 40-45 minutes or until a knife inserted in the center comes out clean.

Pie Crust Recipe

Makes: 1 pie crust

3/4 cup all purpose flour

3/4 cup whole wheat pastry flour

1/8 teaspoon salt

1/4 cup canola oil

3-4 tablespoons milk

1. In a medium bowl, stir together the flours and salt. Add oil and 3 tablespoons milk all at once to flour mixture. Stir lightly until combined. Add in 1 more tablespoon milk, if necessary. Form pastry into a ball.

2. On a lightly floured surface, use your hands to flatten pastry ball. Roll pastry from center to edges into a circle 12 inches in diameter (pressing cracks back together). Gently roll pastry into a pie dish (not stretching it). Trim and crimp edges as desired.

3. Line pastry with foil. Bake in 450*F oven for 8 minutes. Take off foil. Bake for 4-5 more minutes or until pastry is set and dry. Reduce oven temp to 325*F for quiche recipe.

Nutrition Facts (one slice quiche with pastry)

Calories: 341

Fat: 18g

Saturated fat: 5g

Sodium: 451mg

Carbohydrates: 29

Fiber: 2 grams

Protein: 17g

*To further reduce the fat content, I used egg substitute with 0 fat grams, an organic reduced-fat chicken sausage, and spinach in mine as well as an organic white cheddar made with 1.5% milk fat.

And then, because I was too lazy to make a pie crust, I cubed a day old loaf of crusty bread and spread it across the bottom of my pie pan. I have to say, it was delicious!

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