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Classic Quiche











Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


½ cup rolled oats
½ cup whole-wheat flour
¼ cup unbleached all-purpose flour
¼ teaspoon salt
teaspoon baking powder
1/4-1/2 cups canola oil
2 tablespoons lemon juice
1 ½ teaspoons honey
or maple syrup
2-3 teaspoon water
1-2 teaspoons sesame seeds
1 teaspoon water
or olive oil
1 cup onions
1 teaspoon garlic
3 cups broccoli florets
1-2 tablespoons water
18 ounces tofu
soft silken
1 tablespoon prepared mustard
1 teaspoon basil
or rosemary, dried
¼ teaspoon nutmeg
¼ teaspoon salt
¼ teaspoon white pepper
1-2 teaspoons yeast, active dry
1 x onion flakes
to taste
1 medium sweet red bell peppers
strips or
1 x black olives
for garnish


Crust: Preheat oven to 375℉ (190℃).

Grind oats to a coarse flour n a blender or food processor.

Place ground oats in a large bowl.

Stir in whole wheat flour, white flour, salt and baking powder.

Drizzle ¼ cup canola oil over flour mixture and mix lightly; add more oil of necessary, until mixture looks like wet sand.

Drizzle lemon juice, honey or maple syrup and 2 tablespoon water over dough.

Mix lightly with a fork until dough forms a ball, adding more water if necessary.

Roll out dough between sheets of waxed paper.

Sprinkle sesame seeds evenly over bottom of a quiche or pie pan, then place dough in pan.

(If using a pie pan, fold excess dough over to form an edge about 2/4 inch thick; try to keep edge even, smooth and slightly away from the edge of pan.)

Prick sides and bottom of crust with a fork.

Bake for 20 minutes, remove from oven and reduce temperature to 350℉ (180℃).

Filling: Heat 1 teaspoon water or oil in a skillet over medium heat.

Add onion and sauté for 3 to 5 minutes.

Add garlic and sauté for 30 seconds. Add broccoli florettes and 1 to 2 tablespoons water, then cover. Steam until broccoli is bright green and slightly tender but not soft, about 2 minutes. Drain vegetables if necessary; place in prebaked pie crust and spread evenly over bottom. In a blender or food processor, whip tofu, mustard, basil or rosemary, nutmeg, salt, pepper and nutritional yeast. Blend 1 to 2 minutes, until very smooth. Pour tofu mixture over vegetables in pie crust. Place red pepper or black olives on top if desired. Bake 40 minutes, until slightly puffy. Allow to cool 5 to 10 minutes before slicing. Serves 6. Variation: substitute 3 cups of any vegetable for the broccoli. Try lightly steamed asparagus, sautéed mushrooms and leeks, or red pepper and zucchini.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 181g (6.4 oz)
Amount per Serving
Calories 28846% of calories from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 244mg 10%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 20%
Sugars g
Protein 27g
Vitamin A 35% Vitamin C 105%
Calcium 35% Iron 18%
* based on a 2,000 calorie diet How is this calculated?


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