Quiche can be made with almost any type of food, whether it’s a heavy or light meal, appetizer or entree, holiday treat, or dinner on a Thursday. To top it all, you can make delicious quiche from any type of vegetable, meat, or seafood. It would be healthy if it was!

Some cooks are unsure about how to make the most of the ease and flexibility offered by easy preparation. nutritional value of quiche. It is a simple custard made of eggs, heavy whipping and cheese. That’s a lot more fat and calories than you need.

However, it all depends on which delicious veggies you include (spinach, broccoli and mushrooms, oh my!). There are many key vitamins and nutrients within these vegetables, depending on the protein you highlight. According to the American Heart Association (AHA), a quiche of broccoli and cheese provides energy and fuel through protein and carbohydrates. According to the U.S. Department of Agriculture, quiche is rich in calcium, vitamins A and C, as well as iron.

If you are watching your calories and want quiche, the AHA suggests that you skip the crust and use low-fat (like milk) ingredients. Also, avoid processed meats like bacon and ham. You should instead include more vegetables and protein like chicken, crabmeat, or U.S. Farm Raised Catfish.

This recipe for seafood-inspired quiche with catfish is a great example. Visit www.recipes.com for more similar recipes. www.uscatfish.com.

Catfish Quiche

2 U.S. Farm Raised Catfish Fillets, cooked and flaked

1?2 cup mayonnaise

2 tablespoons flour

2 large eggs, beaten

12 cup whole milk

14 teaspoon salt

14 teaspoon ground black Pepper

1 cup Swiss cheese grated

12 cup chopped green onion

1 unbaked pie dough 9 inches in diameter or 8 mini pie circles

1. Preheat oven to 350 F

2. Combine mayonnaise with flour, eggs and milk in large bowl. Season with salt.

3. Incorporate catfish, cheese, onion. Place in a pie crust. Bake for 40 minutes or until a knife inserted in the middle comes out clean.

4. Allow to cool on a wire rack for 5 minutes before serving. If desired, garnish with thinly sliced green onion slices