Mushroom and Eggplant Quiche

Mushrooms, eggplant, garlic, cheese and a sour cream-based dough. Very tasty and only 300 calories per serving! 

Source 

Improvised

Taste 5 (out of 5)

Difficulty 2 (out of 5)

Ingredients

For the dough

-  2 cups all purpose flour (910 cal)

- 6 oz / 170 g no-fat sour cream (115 cal)

- 2 oz / 60 g margarine or butter (430 cal)

- 1/2 tsp baking powder

Only use about 2/3 for a 9-inch pie pan (1455 * 2 / 3 = 970 cal)

For the filling

- 11 oz / 300 g white mushrooms (65 cal)

- 11 oz / 300 g / 1 medium eggplant (70 cal)

- 5 green onions (10 cal)

- 2 garlic cloves (10 cal)

- 3 tbsp fresh parsley, chopped

- 1/2 cup chicken broth (5 cal)

- 1 tsp shiro miso paste

- 2 tbsp milk (15 cal)

- 1 tbsp butter (100 cal)

- 1 tbsp canola oil (120 cal)

- 6 oz / 170 g gruyere cheese, roughly shredded (735 cal)

- 6 oz / 170 g no-fat sour cream (115 cal)

- 2 eggs (140 cal)

- 2 egg whites (30 cal)

- salt and pepper to taste

Total 2385 cal, 8 servings, 300 cal / serving

Instructions

1. Cut the eggplants into 1/2 inch cubes. Generously sprinkle with salt and allow to stand for about 30 minutes (this will remove the bitterness from the eggplant). 

2. In a large bowl, combine all the ingredients for the filling and mix well with a large wooden spoon. Then knead with your hands until all the ingredients are uniformly incorporated. Wrap the dough in a plastic wrap and refrigerate for 30 minutes. 

3. Wash and cut the mushrooms into 4-5 slices each. Finely chop the green onions and mince the garlic. In a large frying pan heat 1 tbsp of oil on medium heat, add the mushrooms, the onions and the garlic and saute until the garlic and the onions start to brown and the mushrooms dry a little. 

4. Wash the eggplant to remove excess salt and add to the mushrooms together with the chopped parsley.

5. Mix the shiro miso paste with the chicken broth and the milk. Pour over the mushroom-eggplant mixture, add the butter and stir. Cook for about 10-15 minutes on low-medium heat.

6. Preheat the oven to 350F. Grease a 9 inch pie pan. Roll out the dough (it is very easy to roll :-) ) in a circle of about 11 inches, so that it covers the sides of the pan. Using your rolling pin, move the dough and place into the greased pan. With your fingers, press the dough into the pan. Remove any access dough and freeze for future use. I used about 2/3 of the dough for a 9 inch pan and am going to make individual quiches with the leftovers.

7. Pour the eggplant-mushroom filling over the base and spread evenly. 

8. In a separate bowl, beat together the eggs, the egg whites and the sour cream. Mix in the shredded gruyere cheese, and pour over the mushrooms.

9. Bake for about 50 minutes, until the filling sets and the quiche is golden brown.

Afterthoughts

- Great taste, not too many calories, easy to make, pretty to serve, what else can one wish for?

- I am so glad I had all this no-fat sour cream about to expire and was looking for a way to use it :-). Otherwise I probably would not have thought of adding sour cream to a quiche. The sour cream dough is really really easy to work with.