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Now browsing: Hometown News > Cooking/Food > Romancing The Stove

A delicious luncheon; quiche and fresh fruit salad
Rating: 2.66 / 5 (38 votes)  
Posted: 2012 Sep 14 - 02:55

Hello, smart shoppers! Sure hope you're enjoying your kid-free afternoons.

Once in a while, it's great to invite a few friends over and prepare a special luncheon. My favorite choice is quiche served with a fresh fruit salad.

If you're not careful you could be creating a lunch loaded with fat and cholesterol. Stick with me and you will create delicious quiches that are actually good for you.

After trial and error, I finally created recipes that will make all quiche lovers happy.

The major source of saturated fat is in the crust, but finally, whole-wheat crusts are sold in health food stores; delicious.

Most fat-free cheeses taste like wax and will not melt. Kraft fat-free slices are really good and they melt the way cheese should. They come in American, Swiss, cheddar and mozzarella. Romano and parmesan cheeses are high in fat and the amount can be reduced if you choose, I have yet to find a suitable substitution.

The quiche can be made crust-less by spraying the pan, but why bother when you can use a whole-wheat crust?

When cream is required, substitute evaporated skim milk, undiluted or Land O Lakes fat-free half and half. You cannot omit whole eggs entirely. I have found that anything that has a custard- like consistency must have at least one egg yolk to rise properly.

Quiche makes a delicious meal when served with assorted fresh fruits and melons or a gelatin salad. It (the quiche) can be prepared and baked in advance and heated in the oven just before serving.

Enjoy! See you next week.

NOTE: Please read text above for fat-free choices before proceeding.


regular or low fat

serves 4 as a meal, 6 as a side dish

1 deep dish frozen pie shell (thawed)

Half of 10-ounce package frozen chopped spinach

3 tablespoons chopped scallions

4 slices Swiss cheese

2 slices American cheese

1/4-cup grated Romano or Parmesan cheese

1 teaspoon canola oil or cooking spray

1 tablespoon flour

1 cup heavy cream

3 eggs OR 1 large egg plus 2/3-cup egg substitute

1 teaspoon salt

1/2-teaspoon pepper

1/4-teaspoon dried basil

1 teaspoon parsley flakes

Preheat oven and a cookie sheet to 375 degrees. Sauté scallions in the oil or spray until translucent; set aside. Cook spinach in small amount of water. Drain and squeeze out all the liquid, set aside.

Cut cheeses in 1/2-inch pieces, set aside. You can mix everything together at this point or layer. Mix together: spinach, scallions, cheeses and flour. Pour in pie shell. Blend remaining ingredients and carefully pour over spinach mixture.

Bake on cookie sheet 40 to 45 minutes until a knife inserted in center comes out clean. Cool 10 minutes before serving.


serves 4-6

Please read introduction for spinach quiche.

1 deep dish frozen pie shell (thawed)

2 tablespoons melted butter or 1 tablespoon canola oil

3 tablespoons chopped onion

2 cups chopped zucchini

3 ounces any mild cheese, grated

1/2-cup grated parmesan cheese

1 cup light cream

3 eggs, beaten OR 1 egg plus 2/3-cup egg substitute

1 teaspoon salt

1/2-teaspoon pepper

3 tablespoons flour

1/4-teaspoon dried basil

Preheat oven and a cookie sheet to 375 degrees. Be sure to scrub zucchini with a vegetable brush. Sauté onion in butter or oil. Mix remaining ingredients together, add onions. Follow instructions for spinach quiche.


regular and low fat

1 cup biscuit mix, regular or low-fat

1 teaspoon salt

1/2-teaspoon pepper

1/3-cup Romano or parmesan cheese

1/3-cup canola oil

1 teaspoon salt

4 eggs OR 1 large egg plus 1 cup egg substitute

1 cup light cream

1 8-ounce package mozzarella, cubed

2 cups chopped zucchini

Scrub zucchini, remove ends and chop coarsely, set aside. Mix first eight ingredients together, blending thoroughly. Add zucchini and mozzarella.

Treat pie pan with cooking spray. Bake on a cookie sheet at 375 for 30 minutes. The biscuit mix becomes the crust.

Fresh fruit salad (NIB)

Gather up all lonely fruits in the refrigerator adding more seasonal fruits you choose, peeling only when necessary. Cut fruits into bite-size pieces and place in a large covered bowl. Squeeze on some lemon juice to prevent darkening.

Add 1/2-cup orange juice or any juice available. Melt 1 to 2 tablespoons honey in 1/3-cup warm water, add to fruit. Mix well and taste for balance of sweetness.

Spike it up if you choose with a splash of anisette or schnapps.

Chill and enjoy.

To order a cookbook, visit www.romancingthestove.net.

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