If you have dined at my apartment or extended me an invitation to any food-inclusive gathering, then chances are that we have enjoyed the time together over a quiche…at least once. Only within the past couple of years were quiches introduced to my life. I took one bite and never looked back. The delicious egg, cheese and vegetable mixture over a whole wheat and oat crust is guaranteed satisfaction, be it a standalone breakfast or a lunch or dinner served alongside lightly dressed greens.

Quiche gets a bad rap for being unhealthy; full of fat, cholesterol and calories galore. Au contraire, they do not need to set your day for diet crumble. Eggs (especially the yolk!) are a healthy source of protein, vitamins and essential fatty acids. If you are not convinced, 2 egg whites can always be substituted for 1 whole egg. Use fat-free milk rather than cream or half-and-half for which recipes often call. Low-fat cheese takes the fat and calorie count down even more (though I advise against fat-free for texture’s sake). A punch of spinach, a whole-wheat and oat crust, and this classic dish is suddenly packed with nutritious answers to skeptical questions.

My sister and I have played around with ingredient measurements time and time again. One more egg here, a little less milk there, add cream cheese, don’t add cream cheese…the list goes on and on. Trial and error has led to the recipe below; the base of a perfectly balanced quiche. Try substitutions to suit your palate once comfortable with the result. Broccoli florets are a terrific alternative to frozen spinach. Varying cheeses make for unique flavors. Feta, fresh spinach and red pepper, for example, creates a fresh, light quiche with more pronounced egg flavor. As with many recipes, the options are endless.  Meet your new favorite item for brunch, casual dinner gatherings or satisfactory weekday breakfasts.

Spinach Quiche
Makes 6-8 servings

Ingredients
Whole Wheat and Oat Crust:
3/4 c rolled oats
3/4 c whole wheat flour (or whole wheat pastry flour)
1/4 tsp salt
3 TBSP cold, unsalted butter, cut into small pieces
1/4- 1/2 c cold, fat-free milk

Filling:
1 small onion, chopped
3 cloves garlic, minced
2 TBSP extra virgin olive oil
4 eggs
1 1/2 c fat-free milk
1/2 c Parmesan cheese, grated
1-1 1/2 c low-fat cheddar cheese, grated
8 oz chopped frozen spinach, thawed and squeezed dry
1/2 c green onion, sliced thin
Salt/Pepper to taste

Preparation
1. Preheat oven to 350° F
2. Prepare the crust: Put the oats, flour and salt in a food processor and combine. Add the butter and pulse until it forms a course texture. Add the milk and pulse until it reaches a moist consistency, adding additional milk in small amounts as needed. Form the mixture into a ball. Roll out into a circle about 10 inches in diameter between 2 large pieces of parchment paper.
3. Prepare the filling: Heat olive oil in a pan over medium heat. Add the onion, sprinkle with salt and pepper, and sauté until soft, about 5 minutes. Add the garlic and cook for another minute. Turn off heat and set aside. In a large bowl, whisk together eggs and milk. Add the remaining ingredients – Parmesan and cheddar cheeses, spinach, onion/garlic mixture and green onion.
4. Transfer pie crust to a standard-sized pie dish, and press along sides. Pour in the filling. Bake for about 40 minutes until egg is set and crust edges are golden brown. Let rest about 5 minutes before cutting into wedges and serving.

*Quiche keeps well for a day or two in the refrigerator. Reheat in the microwave.