Because quiche is a custard, by definition it requires that a protein (egg) and fat (cream) mixture set up during baking but remain soft and silky when served at room temperature. Here, the cream has been eliminated completely, making a portion that is just over 200 calories. The flavor comes from caramelized onions, a little bit of bacon, and a small dose of an assertive cheese, such as Gruyère.

　　

Ingredients

serves 8

　　2 medium leeks, cut in half lengthwise and sliced into 1/3-inch-thick half-moons

　　Nonstick cooking spray

　　2 medium Vidalia onions, sliced thin

　　Salt and freshly ground black pepper

　　6 tablespoons real bacon bits, such as Hormel Real Bacon Bits

　　1 ounce Gruyère cheese, grated (1/4 cup)

　　1 1/2 cups egg substitute

　　One 9-inch frozen whole-wheat pie shell, such as Wholly Wholesome, thawed

　　

Step 1

Preheat the oven to 375˚F.

　　

Step 2

Wash the leeks thoroughly to remove any dirt or sand, drain, and dry on paper towels to remove any excess moisture.

　　

Step 3

Heat a large cast-iron skillet over high heat. When the pan is hot, spray it with cooking spray. Add the leeks and onions. Season with salt and pepper to taste. Cover, and cook for 4 minutes, stirring occasionally. Uncover the pan and lower the heat to medium. Continue to cook until the onion mixture is completely soft, about 8 more minutes. Spread the onion mixture on a baking sheet to cool quickly.

　　

Step 4

When the onion mixture is cool, transfer it to a large bowl. Add the bacon, cheese, and egg substitute. Mix until well combined. Season the mixture with salt and pepper, and pour it into the prepared pie shell. Bake the quiche until the filling is set and the crust is golden brown, about 45 minutes.

　　

Step 5

Let the quiche cool slightly. Then cut it into 8 wedges, and serve.

　　

nutrition information

Step 6

Fat: 75.1g (before), 10.4g (after)

　　

Step 7

Calories: 817 (before), 206 (after)

　　

Step 8

Protein: 11g

　　

Step 9

Carbohydrates: 19g

　　

Step 10

Cholesterol: 8mg

　　

Step 11

Fiber: 3g

　　

Step 12

Sodium: 447mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.