This artichoke and cheese quiche is made with phyllo dough: this way, the quiche will be lighter. Phyllo dough is mainly made with flour and water, without yeast, and then rolled into very thin sheets. It’s perfect for a diet because in addition to being very versatile, its caloric intake is very low. As an alternative, you can also use brik pastry, commonly found in international food stores.
Quiche is the name given in France to describe a savory tart prepared with various fillings mixed with eggs. However, quiches are generally very caloric, as they often use shortcrust, puff pastry, or even brisée dough, which are very fatty, as well as an abundant use of cured meats, butter, and cheeses in the filling.
But by using phyllo dough and light foods such as vegetables for the filling, you can make excellent quiches without overdoing it with calories or Weight Watchers points. The result is still very appetizing and nutritious.
Here are some other artichoke recipes:
- Difficulty: Medium
- Cost: Medium
- Preparation time: 20 Minutes
- Cooking time: 35 Minutes
- Portions: 4
- Cuisine: Italian
Ingredients
- 3.9 oz phyllo dough or brik (see note below)
- 2 teaspoons extra virgin olive oil
- 1 clove garlic
- 3 large artichokes (or 6 medium)
- 2 medium eggs
- 1 bunch parsley
- 2/3 cup skim milk
- 1 oz grated cheese (such as fontina, Dutch gouda or emmenthal)
- 1 lemon
- to taste salt and pepper
- Points per serving = 5 WW points
Preparation
Beat the eggs together with the milk, finely chopped parsley, a little salt and pepper, and set aside. Clean the artichokes, slice them thinly, and immediately immerse them in cold water with the juice of one lemon to prevent them from darkening. In a non-stick skillet, lightly sauté the garlic cut into slices with a teaspoon of oil. Add the well-drained artichokes, season with salt and let them flavor for a few minutes. Add some water when the artichokes begin to dry out too much and continue for 10-15 minutes until the artichokes are cooked. Let cool while preparing the quiche base.
Phyllo dough should be handled differently from other richer doughs: once removed from the package, it tends to dry out quickly and should be brushed with butter before baking. However, to avoid too many calories, it is also very good to use just a bit of melted butter or a little oil diluted with warm water. The effect is the same but the calories are drastically reduced. So prepare a glass with a teaspoon of oil and add a bit of hot water to double its volume. Mix well with the pastry brush: this liquid will be used to moisten the phyllo dough. Lightly brush the bottom of a baking pan about 8-8.5 inches in diameter. Open the phyllo dough package and take out the first sheet. While working with the first sheet, cover the rest of the phyllo dough with plastic wrap to prevent it from drying out. If the sheet is large, cut it into 2-3 pieces and line the pan, making it adhere well but not too regularly in positioning, as shown in the photo. Brush with water and oil the surface of the just-laid phyllo dough up to the edges. Take a second sheet and repeat to cover the whole pan evenly, leaving a rim of phyllo dough protruding. Remember that a total of 3.9 oz of phyllo dough is needed, regardless of the size of the sheets used.
Pour the now-cooled artichokes onto the phyllo dough in the pan and then distribute the egg mixture well. Finish with the grated cheese. Crinkle the edges of the phyllo dough by folding them inside the pan and finish by brushing the remaining oil and water mixture onto the phyllo dough.
Bake at 356°F-374°F for 25-30 minutes and then let rest out of the oven for at least 15 minutes. In fact, the artichoke and cheese quiche is even better when it’s cold!
This quiche was truly excellent, getting top marks even from the Dutch! Just like the previous Leek and Cheese Quiche, this one too remained very crispy on the outside and moist and flavorful on the inside. Considering that half of this quiche is about 10 Weight Watchers points, paired with a salad, it makes an excellent choice for a filling diet meal.
here’s how the inside looks: would you believe it’s light?
Here is our artichoke and cheese quiche ready to be served at the table along with a nice side of vegetables.
Or you can also let it cool and eat it the next day, just as delicious! In fact, it is also very suitable as a takeaway meal, whether it’s for the office or a picnic! Shall we make it?
Enjoy your meal!
by Giovanna Buono
Notes
N.B.: phyllo dough is sold in various sizes. In the photos, you see the size I find, about 8×9.5 inches, but if larger sizes are found, it’s very easy to cut them into pieces more suitable for this recipe.
