Video Transcript

Hi, I'm Ellen Bass. And I'm her niece, Sophia Khan. We're the authors of the cookbook, Students Go Gourmet. And we're here to show you how to make an easy low-carb, low-fat quiche. Sounds good. Yes, So, first we're going to start with the fact that we've got a baking dish, it has no crust in it. There's no crust in this quiche. Super low-carb. We've got non-stick cooking spray, we've got some pepper and we've got some nutmeg that we're going to finish our quiche with. I'll show you that later. We've got two cups of cottage cheese, we have three-quarters of a cup of Egg Beaters and we've got one and a half cups of milk, whole milk. You can use two percent, if you want. And then, what we have here, is one small zucchini, sliced and we've got about four ounces of mushrooms also sliced, one teaspoon of thyme. And we've got half an onion and one shallot that are diced in here. And what I did was, in a non-stick pan, I put two tablespoons of olive oil over medium heat, I added my onions, I let them get translucent with my shallots. And then, I added my zucchini and my mushrooms and then, finished with some fresh thyme. And this is what it looks like when it's done. Gorgeous. So, we're ready to build our quiche. So, the first thing we're going to do, is take some non-stick cooking spray and we're just going to spray the inside of our pan. And that'll keep the egg obviously from sticking to the sides. There we go and then, one cup of cottage cheese and put it on the bottom. You're going to tell them a little bit about cottage cheese, auntie? Yes, cottage cheese is fascinating. Cottage cheese has been for thousand of years, the ancient Greeks loved. And we're Greek and we have Greek heritage. Yes, we do. So, we love it too. In America, a billion pounds of cottage cheese are eaten each year. And the reason it's called cottage cheese, is when the colonists first came to the States, before they were the States. They were making this cheese in cottages, hence cottage cheese. We actually named here in America, although it's been around for thousands of years. And now, I've got my sandwich, I'm going to make up sandwich here. Oh. Cottage cheese on the bottom and all my beautiful vegetables. I smell the thyme. Now, this is only, isn't that fabulous, I love thyme and it's so lemony and fresh. This is only 130 calories a slice, that's if you cut this in six pieces. Six grams of carbs and four grams of fat. And so, it's super light. So, this truly is low-carb, low-fat. It's a guilt-free quiche recipe. And because you've got the Egg Beaters and the milk here, you're getting some calcium, protein, omega-3, you know, lots of good stuff for you packed into this one thing. the Egg Beaters are egg whites, so you're getting your protein there, which is fantastic. And then, Sophia's going to pour that over and we're just going to finish it with a little bit of black ground pepper and some nutmeg. So, right up to the top. And it's going to be fantastic, right up to the top. Of course, you can make this with crust, if you want to, it'll just be a little higher in carbs. And this is just so great for breakfast or a late night snacks. I do four turns of each, one, two, three, four and nutmeg smells so beautiful. And you're going to want to put this in a preheated 375 degree oven for 50 to 60 minutes. Until it's not jiggly, it might take a little bit long with all this cottage cheese. Because the cottage cheese has a little bit more of a higher water content. It has to evaporated. So, you might need maybe an hour, hour and ten minutes. But just keep an eye on it. And we've got a finished product to show that we've already made. Yes, we do and voila, here it is. Here it is. And you can see the zucchini there and mushrooms and little pieces of thyme. Absolutely, nice, little snack again, a 130 calories a slice. And that's sliced again into six slices, so it's fantastic. High energy food. I'm Ellen Bass. And I'm Sophia Khan for Students Go Gourmet. Thanks so much for watching and happy cooking.