This recipe is a delicious example of how a small amount of bacon can infuse an entire dish with smoky flavor. Serve the quiche with fresh fruit for breakfast or brunch, or with a leafy green salad for lunch or dinner.
4 strips center-cut bacon
1 medium red bell pepper, diced
1 jalapeño pepper, seeded and minced
2 scallions, thinly sliced
1 garlic clove, minced
4 large eggs
4 large egg whites
1 cup 1% low-fat milk
2 tablespoons all-purpose flour
⅛ teaspoon salt
¼ teaspoon black pepper
Pinch of ground cayenne
1 cup (4 ounces) shredded reduced-fat sharp white Cheddar cheese
1. Preheat the oven to 350°F. Spray a 9-inch pie plate or quiche dish with cooking spray.
2. Cook the bacon in a medium nonstick skillet over medium heat until crisp, about 5 minutes. Drain on paper towels. Pour off and discard all but 2 teaspoons of the bacon drippings.
3. Add the bell pepper and jalapeño to the skillet and cook, stirring often, until the vegetables are softened, 5 minutes. Add the scallions and garlic, and cook, stirring often, until softened, 2 minutes. Transfer the vegetables to a plate to cool slightly.
4. Whisk together the eggs, egg whites, milk, flour, salt, black pepper, and cayenne in a large bowl. Add the bell pepper mixture and the cheese and stir to combine. Finely chop the bacon and add to the egg mixture. Pour into the prepared pie plate.
5. Place the pie plate on a large baking sheet. Bake until the top is golden and the center is set, 40 to 45 minutes. Let stand 5 minutes. Cut the quiche into 6 wedges using a serrated knife.
Each serving (1 wedge): 184 calories, 7 g carbohydrate, 11 g total fat, 5 g saturated fat, 146 mg cholesterol, 1 g fiber, 15 g protein, 406 mg sodium
Carbohydrate choices: 1/2
Exchanges*: 1/2 carbohydrate, 1 high-fat protein, 1 medium-fat protein
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2013 The DX: The Diabetes Experience