Low-Fat Cheese And Crab Quiche
A light and flavorful quiche combining low-fat cheese, crab, and fresh green onions, perfect for a healthy brunch or light dinner option that appeals to seafood lovers.
Ingredients
Instructions
- Arrange the low-fat shredded Swiss cheese evenly in the pastry shell.
- Top with imitation crab flakes and sliced green onions.
- In a bowl, combine egg substitute, evaporated skim milk, grated lemon peel, and dry mustard.
- Pour the mixture evenly over the crab flakes and green onions.
- Bake at 325°F for 45 minutes, or until set.
- Remove from oven and let stand for 10 minutes before serving.
Tips & Substitutions
For a lighter quiche, consider using egg whites instead of egg substitute. If you prefer a different cheese, low-fat mozzarella or cheddar can work well as substitutes. Adding a pinch of cayenne or paprika can enhance the flavor. Fresh herbs like dill or parsley can also add a nice touch. To ensure even cooking, avoid overfilling the pastry shell, which can lead to spillage.
Serving Suggestions
This quiche is delightful served warm or at room temperature. Pair it with a fresh green salad or some roasted vegetables for a complete meal. For a brunch spread, it complements other dishes like French Bread With Clam Dip or Lenten Tuna Fish Casserole perfectly. A light vinaigrette drizzled over the salad enhances the overall dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, preheat the oven to 350°F and warm the quiche for about 15-20 minutes, or until heated through. You can also microwave individual slices for 1-2 minutes, but this may affect the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Cheese And Crab Quiche contains roughly 155 calories, with 12g protein, 4g carbohydrates, and 10g fat. It is an excellent source of calcium (26% of the Daily Value) and protein (23% of the Daily Value), and a good source of vitamin A.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use real crab meat instead of imitation?
Yes, you can substitute real crab meat for a more authentic flavor. Just ensure it’s well-drained and shredded. Keep in mind that this may alter the nutritional profile slightly, but it will enhance the taste and texture of the quiche.
Is it possible to make this quiche ahead of time?
Absolutely! You can prepare the quiche a day in advance and store it in the refrigerator before baking. When ready to serve, simply bake it according to the instructions. This makes it a convenient option for entertaining or meal prep.
Can I freeze leftovers?
Yes, this quiche freezes well. Wrap individual slices tightly in plastic wrap and then in foil, or use a freezer-safe container. When ready to eat, thaw in the refrigerator overnight and reheat in the oven or microwave.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).