Kabocho Squash looks like a green, flattened pumpkin. You can find them near the pumpkins and squashes at the grocery store or at most pumpkin patches this time of year. It is a good source vitamin A, and fairly low in carbohydrates. It is creamy and semi-sweet. The taste is between acorn squash and pumpkin. Because this squash is creamy, it is good for soups, stews, and purees. This puree adds flavor and volume to this egg dish without adding calories or fat. This quiche has few eggs in it, which makes it very low in saturated fat.
Frozen pie crust can be used for quiche, however most crusts contain trans-fats. These fats are very unhealthy for your heart and arteries. One way around this is to make your own crust using butter instead of margarine. This is only slightly healthier, though. So a healthy (and money-saving) alternative is to go crust-less.
What you'll need:
- 1 tsp olive oil
- 1/2 white onion
- 1 clove garlic
- 1/2 tsp sage
- pinch of nutmeg
- 1 tsp parsley
- 1/2 cup skim milk
- 1/4 cup cream
- 1/4 cup part-skim ricotta cheese
- 2/3 cup kabocha squash puree
- 1/2 tsp pepper
- pinch cayenne
- 2 eggs
- 1 frozen pie crust (optional)
What to do:
1. Preheat oven to 350*F. If using a pie crust, thaw crust for 5 minutes, then poke crust with fork all over. Bake 12 minutes and remove to let cool.
2. Chop onion. Heat skillet with oil. Saute onion ~ 5 minutes, add garlic, sage, nutmeg, and parsley and saute 2 more minutes. Remove from heat and let cool completely.
3. Combine milk, cream, ricotta, and squash and blend in food processor or blender. In a bowl, whisk together the milk mixture and eggs. Add cayenne and pepper.
4. If using a pie crust- layer onion mixture on the bottom and pour the egg mixture over top. Bake at 350*F for 40 - 43 minutes, until firm.
If NOT using a pie crust, spray a pie pan with non-stick cooking spray. Combine egg mixture and onions, then pour in pie pan. Bake at 350*F for 40 - 43 minutes, until firm.
Frozen pie crust can be used for quiche, however most crusts contain trans-fats. These fats are very unhealthy for your heart and arteries. One way around this is to make your own crust using butter instead of margarine. This is only slightly healthier, though. So a healthy (and money-saving) alternative is to go crust-less.
Kabocha Squash Quiche
What you'll need:
- 1 tsp olive oil
- 1/2 white onion
- 1 clove garlic
- 1/2 tsp sage
- pinch of nutmeg
- 1 tsp parsley
- 1/2 cup skim milk
- 1/4 cup cream
- 1/4 cup part-skim ricotta cheese
- 2/3 cup kabocha squash puree
- 1/2 tsp pepper
- pinch cayenne
- 2 eggs
- 1 frozen pie crust (optional)
What to do:
1. Preheat oven to 350*F. If using a pie crust, thaw crust for 5 minutes, then poke crust with fork all over. Bake 12 minutes and remove to let cool.
2. Chop onion. Heat skillet with oil. Saute onion ~ 5 minutes, add garlic, sage, nutmeg, and parsley and saute 2 more minutes. Remove from heat and let cool completely.
3. Combine milk, cream, ricotta, and squash and blend in food processor or blender. In a bowl, whisk together the milk mixture and eggs. Add cayenne and pepper.
4. If using a pie crust- layer onion mixture on the bottom and pour the egg mixture over top. Bake at 350*F for 40 - 43 minutes, until firm.
If NOT using a pie crust, spray a pie pan with non-stick cooking spray. Combine egg mixture and onions, then pour in pie pan. Bake at 350*F for 40 - 43 minutes, until firm.
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