Please Help Me Make this Awesome

Just made a recipe that my family LOVES!  - I'll share the Nutrition facts and maybe you can help me tweak this recipe to make it healthier.  Thanks

Crustless Quiche

Preheat oven to 350

Combine in a mixing bowl:

• 2 TBSP Melted butter (cooled) - I used salted butter
• 4 large eggs
• 1 cup (lowfat) sour cream
• 1 cup (lowfat) small curd cottage cheese
• 1/2 cup grated parmesan cheese
• 4 TBSP flour
• 1 TBSP minced onions
• dash salt
• Mix and then fold in:
• 4 oz chopped mushrooms  (I do canned but fresh is probably nice)
• 2 cups grated 2% CheddarJack cheese
• 6 oz can crab (again - fresh is lovely too)

Spray a 9"x13" pan or 9 inch pie pan with non-stick spray.  (I use a the big pan because it puffs up and I don't like dripping in my oven)

Bake for at least 45 minutes or until knife comes out clean when inserted into center.  (My oven takes and extra 10 minutes)

Let it stand 10 min or so before cutting.  It's soft and yummy!

Nutrition Facts

Makes 8 servings (cut evenly in pan) but I could eat about 1/2 of a serving (4 weeks + 5 days post op)

The following info is per serving according to sparkpeople.com (a recipe nutrition calculator)

• Calories - 186.4
• Total Fat - 10.6 g
• Saturated Fat - 5.6 g
• Poly-unsaturated Fat - 0.4 g
• Monounsaturated Fat - 2.1 g
• Cholesterol  - 163.1 mg
• Sodium - 425.2 mg
• Potassium - 162.9
• Total Carbohydrates - 6.3 g 
• Dietary Fiber - 0.4 g
• Sugars 1.3 g
• Protein 15.7 g

So - Could probably do no salt butter or an alternative, lower than 1% fat cottage cheese and sour cream, lower fat on the cheese but worry about affecting taste.  Have you made a quiche with an egg alternative or just egg whites?

Ideas?

 

 

I question the flour in the recipe.  What is its purpose?  Can you omit it?  Reduce it?  Or swap it for whole wheat flour?  You could probably omit the butter all together as well.  

You could up the protein by adding more crab.  

Making it with two eggs and four whites would reduce the yolks, but I don't see why you'd want to do that.  Whole eggs are a great food.  

 

(When I make quiche it's just eggs + dairy + filling.)

Thank you. Don't know about why that's in there. I guess it could be omitted. Anyone else know why people put flour in quiche?

Does this recipe form a sort of crust at the bottom while it cooks?  Like those "Impossible Pies" of yore?  Since that would make the flour make sense.  Still, though, I'd cut it :P

No crust - sounds weird but totally yummy.  

I believe it! 

The flour is a thickener. If cutting some of the liquid is not possible, I'd try subbing powdered dried mushrooms for the flour. That's also what I use in place of bread crumbs in things like meatloaf. You might be able to find dried mushroom powder to buy but I make my own from fresh mushrooms.

I would omit the flour but other than that it doesn't jump out at me as being tweaking at all. Looks plenty healthy full of whole foods.

Okeydokey - thanks.

I make my quiche with just whole eggs, low-fat milk, cheese, and whatever veggies and meat I have around.