NutritionDoc

"Mrs. smith'sPour A Quiche and Mrs. Smith's Deep Dish Pie Crust is all you need to serve up an appetizing, all in one entree", says the Web site.

 

Yup. That is all you need to serve up 8 grams of sat fat in the filling plus 5 grams in the pie shell - close to three quarters of a day's bad fat in a sixth of a pie.

 

Who needs milk, eggs, cream, and cheese poured into a shell of white flour and palm plus soybean oil?

 

Instead, saute 1 sliced large onion and 3 chopped garlic cloves in 1 tbs. olive oil until soft. Stir in 3 cups thawed frozen broccoli and cook 2 - 3 minutes or until the liquid evaporates. Pour into a 9 inch pie plate or casserole coated with butter flavored cooking spray.

 

Then beat 6 egg whites and 2 whole eggs with 1 tbs. Dijon mustard in a bowl. Stir in 3/4 cup fat free milk, 1 tbs. chopped fresh basil, and 1/4 tsp.  black pepper and pour over the veggies.

 

Sprinkle with 1/2 cup shredded mozzarella and 1/4 cup shredded parmesan. Bake for 35 - 40  minutes in a pre heated 375 oven and serve with 6 slices of whole wheat toast.

 

With just 2 grams of bad fat and a respectable 5 grams of fiber and 17 grams of protein in every serving (a sixth of a quiche plus 1 slice of toast), that is a real "all in one " entree.

 

It beats Mrs. Smith's "all  bad fat in  one" entree any day.