Upgrading the College Diet: Eggs/Quiche

Hmmm…eggs. Incredible. Edible.

Many college students like eggs because they provide a cheap, fast and (If prepared correctly) tasty meal. I like eggs for all of those reasons too. Since I have been in school,  I have found them to be reliable for curing both morning and evening hunger.

I also like eggs because they pack a nutritional punch. According to the American Egg Board, one large egg provides six grams of protein; the quality of egg protein is so high that scientists frequently use eggs as the standard for measuring the protein quality of other foods. Eggs are also much lower in fat than many people think (one large egg has 4.5 grams of fat and 75 calories). In addition, eggs have recently begun to shed their rep as heart-clotters because scientists have yet to show that dietary cholesterol (the kind in eggs) significantly boosts blood cholesterol levels in everyone.

• » See also: Gluten-free Squash Pancakes
• » Get Eat. Drink. Better. by RSS or sign up by email.

Still, what I love most about eggs is their versatility. They can be eaten plain or dressed up with a variety of seasonings, sauces, cheeses, meats and vegetables. They can be eaten alone in scrambled, fried, or hard-boiled form, or they tossed into an omelet, salad or quiche.

My favorite egg dish used to be an omelet stuffed with cheddar cheese and bell peppers. However, that changed a few months ago, thanks to Mrs. Paula Deen. While fumbling around the internet, I came across her recipe for spinach and bacon quiche. It’s super easy to prepare and delicious—I have to say that it’s become my new No. 1.

Unfortunately, I can’t eat the quiche very often because, like most of Paula dishes, it leaves your chest crying for mercy. The recipe calls for a pound of bacon, about 1 ½ cups of shredded cheese, and 1 ½ cups heavy whipping cream—pretty intense, even by Paula’s standards. After I’m done with a slice, I feel ready to crawl into my bed and hibernate for winter.

Last week, I was craving the eggy goodness of the spinach and bacon quiche.  I wanted it Paul-style, but I knew that my body would be hating me the next day, so I decided to put my own healthy spin on Paula’s recipe. I substituted in a few healthier ingredients, but followed kept the cooking directions as they were.

Ingredients:
3 eggs, 6 eggs whites (from large eggs), beaten
1 1/2 cups low-fat milk
Salt and pepper
2 cups chopped fresh baby spinach, packed
1 pound turkey bacon, cooked and crumbled
1 1/2 cups low-fat shredded Swiss cheese
1 (9-inch) refrigerated pie crust, fitted to a 9-inch glass pie plate

Directions:
Preheat the oven to 375 degrees F.
Combine the eggs, cream, salt, and pepper in a food processor or blender. Layer the spinach, bacon, and cheese in the bottom of the pie crust, then pour the egg mixture on top. Bake for 35 to 45 minutes until the egg mixture is set. Cut into 8 wedges.

I enjoyed my reduced-fat version of Paula’s quiche. It was lighter, fluffier and didn’t leave me with any chest pains. My quiche wasn’t quite as flavorful as Paula’s—I attribute that to the omission of the pork bacon—but it was far from bland.

Try both versions of the quiche and see which one you prefer. Quiche keeps very well in the refrigerator, so you can enjoy a slice for breakfast, lunch or dinner over the next few days!

Tweet This Post