You have two choices for the crust (or you could make it crustless in an oven-safe pan — like a frittata). I got the “Easy Whole-Wheat Crust” from 100daysofrealfood.com, a great site about cutting out processed food. I got the “Brown Rice Crust” from an old book, based on an even older newsletter about frugality, entitled The Tightwad Gazette.
Easy Whole-Wheat Crust
- 1½ cups whole-wheat flour
- ½ cup melted butter
- ½ teaspoon salt
- 2 tablespoons milk
Spray a 9-inch pie pan with cooking spray. In the pan, combine all ingredients and mix well with a fork. Use your hand to form a ball in the pan and then press into pan. Bring it up on the sides and pinch the top (with your finger or a fork). Then mix and pour quiche filling right into the raw crust.
… OR …
- 1½ to 2 cups cooked brown rice
- ¼ cup grated parmesan
- 1 egg
Preheat oven to 425º. Mix ingredients together in a 9-inch pie pan coated with cooking spray. Spread out to cover bottom and sides of pan. Bake 20 minutes until firm.
- 1 cup chopped vegetables of your choice, preferably from your garden!! (leeks, green onions, sautéed onions/ mushrooms/red bell pepper, tomatoes, etc.)
- optional: chopped shrimp or ham or other protein
- 3 large or 4 small eggs, beaten
- 1 cup milk
- ½ cup grated cheddar cheese
- salt, pepper, fresh herbs to taste, dash of cayenne pepper
Preheat oven to 350º. Spread chopped veggies and optional meat into bottom of crust. Whisk together remaining ingredients and pour into crust. Bake for 45 minutes or until filling is set.