Monthly Archives: February 2009

Easy Quiche for Two

I got the inspiration for this recipe from the electric skillet quiche that my friends Gary and Linda Straka make using a refrigerated pie crust. Their recipe is delicious, but it makes 6 servings (Or 8 if using the 12″ skillet). I wanted to be able to make an easy, healthy, stove-top quiche for my husband and me.

I’ve been using tortillas for years as pizza crusts, an idea I borrowed from Weight Watchers®. Why not use a tortilla for a quiche crust? Nothing ventured, nothing gained, so I headed to the laboratory kitchen to experiment.

We had the quiche this morning for breakfast. For a first-time effort, it turned out good! I used whole wheat tortillas, egg substitutes, skim milk, and reduced-fat cheese.


3/4 cup egg substitute (or 3 eggs)
1/4 cup skim milk
½ tsp salt (and other seasonings to taste)
1 8″ flour tortilla
1 tsp. butter
1/4 cup optional ingredients (your choice)
1/4 cup reduced fat cheese (your choice)

Combine the egg substitutes, milk, and salt in a blender and whip until frothy. Melt one teaspoon butter in the bottom of a quality, stainless steel pan (I use a 2 quart, but whatever fits your tortilla is fine). Place the tortilla in the skillet to form the crust of the quiche. Heat the pan on Low.

Pour the egg mixture into the tortilla “crust.” Add whatever ingredients you prefer (e.g. mushrooms, diced ham, peppers, onions) then sprinkle grated cheese on top.

Cover and cook for 20 minutes. Check to see if the egg mixture is set. If not, cook a few minutes more. Don’t overcook. (Caution: Don’t mistake melted cheese for uncooked egg product)

Remove from heat. Carefully cut the quiche into fourths and lift from the pan, using a small spatula.

As I prepared it, two quarter pieces of the quiche counts as three points on Weight Watchers®.

For the optional ingredients, I used minced onion, red bell pepper, and broccoli. Or use a handful of frozen seasoning blend, which I keep on hand. It is a mixture of diced onions, bell peppers, and celery, and is a wonderful time-saver available in the frozen food section of your supermarket. Next time I’ll try sliced mushrooms and Swiss cheese. Yum! Experiment and have fun with this recipe. Bonus: No need to light the oven!


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Filed under cooking, eggs, Healthful Eating, Recipes

Happy Valentine’s Day

heartlineWant to bake your sweetie something for Valentine’s Day but nothing too unhealthful?  Try my valentine heart cookies. Although I use refined flour and sugar, there’s no cholesterol, no high fructose corn syrup, and only good fats. If you don’t overindulge, a couple of these cookies won’t ruin your diet.  In the spirit of hasty tasty meals, this one skips the measuring of dry ingredients and the mess of food coloring by using red velvet cake mix.  It’s a trick I use for Christmas cookies, too.  Enjoy!


Valentine Heart Cookies
(Makes 3-4 dozen medium cookies)


1 18.25 oz. box of Red Velvet cake mix
½ cup canola oil
¼ cup egg substitute


Mix together into a stiff batter (If too stiff, add a tablesp0on of water) and roll out for cookie dough (approximately ¼” thick).  Using a heart-shaped cookie cutter, cut out cookies and arrange on an ungreased stainless steel cookie sheet about ½” apart.

Bake cookies at 375°F for about ten minutes or until barely brown around the edges.  To avoid overcooking, remove the cookie sheet from the oven but leave the cookies for about 5 minutes.  They will continue to cook on the residual heat of the cookie sheet.  Then using a spatula, move each cookie to a rack to cool.

Serve cookies on paper heart-shaped doilies.

If you’ve followed my newsletter and blog, you know that I advocate a reasonable approach to diet. I’m hardly a health nut. But I do steer clear of a few bad ingredients, i.e. trans fats, added growth hormones, and high fructose corn syrup by carefully reading all labels. I drink organic skim milk and avoid unhealthful fats as much as possible. Lately, though, I’ve seen television ads defending high fructose corn syrup. Lest you be confused, let’s ask the food industry an important question: If high fructose corn syrup is nothing but corn syrup, why does it appear on labels listed separately and in addition to corn syrup? Sorry, but I’m unconvinced of its wholesomeness.

To add to my wariness, I read in EATING WELL magazine a report that according to two studies, HFCS is contaminated with Mercury. Ouch! That’s not appetizing.  If you’re interested in your sweetheart’s health, don’t buy him or her products containing HFCS.  Play it safe.

Happy Valentine’s Day!

“Chef Cheri”

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