French quiche Lorraine low GI

In search of a Quiche Lorraine low GI that combines indulgence and well-being? My low GI version will conquer your plates without compromising your health. Let me guide you towards a tantalizing and balanced culinary experience.

In the French traditional quiche Lorraine, cheese usually doesn’t play a part. However, in my low glycemic index adaptation, cheese takes center stage, bringing a creamy texture and irresistible flavor to this iconic recipe.

Recipe story:

Let’s delve into the history of Quiche Lorraine, this delicious specialty from the eponymous region in France. Originally simple, it evolved over centuries to become a star on tables worldwide.

Here are the ingredients you’ll need for this low GI quiche Lorraine:

• Pie crust or shortcrust pastry: The crispy base that envelops the generosity of the filling.
• Diced ham (or lean bacon lardons): The lean protein that brings a smoky flavor.
• Eggs: The binder that gives consistency to the quiche.
• Grated cheese: An additional ingredient in our version, offering irresistible creaminess.
• Light thick cream: The creamy element that makes the quiche irresistibly soft.
• Unsweetened almond milk: A light alternative to complement the texture.
• Salt, pepper, and grated nutmeg: Seasonings that awaken the flavors.

If you want to learn more about the benefits of alternative flours to maintain a stable sugar level, check out my comprehensive article on different low GI flours here.

How to prepare your quiche Lorraine low GI?

1. Prepare the shortcrust pastry according to my recipe or yours.
2. Preheat the oven to 180°C (350°F).
3. In a bowl, beat the eggs, then add the thick cream, almond milk, salt, pepper, and grated nutmeg according to your taste.
4. Spread the grated cheese and then the bacon lardons on the pastry base, then pour the egg and cream mixture over them.
5. Bake the quiche for about 20 minutes, then increase the oven to 200°C (400°F) for 20 minutes or until golden brown and the filling is set.
6. Let it cool slightly before slicing and serving.

My tips and tricks for successful quiche:

For an even lighter quiche, opt for lean bacon lardons and low-fat thick cream. Play with seasonings to personalize the taste according to your preferences.

FAQ

Can I freeze the quiche Lorraine low GI?
Absolutely! Freeze individual portions for a quick and flavorful solution on busy days.

Can I replace almond milk with another plant-based milk?
Of course, choose the plant-based milk of your choice to suit your preferences.

Other recipes to try

• Low GI pie crust or shortcrust pastry
• Butternut and lentil soup Low GI and Low Carb
• French Beef Bourguignon: Low GI and low carb recipes for diabetics
• 10 low GI flours: How to choose, use and enhance your recipes
• Pan-fried cabbage with chicken and spices Low GI and Low Carb

You’re now ready to tantalize your taste buds with a low GI quiche Lorraine that respects (almost) tradition while adopting a healthy approach. Share this recipe with your loved ones and leave your comments to share your culinary experiences. Enjoy your meal!

Continue to Content

Quiche Lorraine IG bas

Yield: 8 personnes

Temps de préparation: 10 minutes

Temps de cuisson: 40 minutes

Total Time: 50 minutes

Une délicieuse Quiche Lorraine à l'Indice Glycémique bas, alliant
tradition et santé. Suivez ma recette simple et savoureuse pour régaler
vos papilles sans compromettre votre bien-être.

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Ingredients

• 1 pâte à tarte ou pâte brisée
• 200 g de dés de jambon
• 3 œufs
• 100 g de fromage râpé (facultatif)
• 250 ml de crème fraîche épaisse allégée
• 125 ml de lait d'amande non sucré
• Sel, poivre et noix de muscade râpée

Instructions

1. Préparer la pâte brisée selon ma recette ou la votre.
2. Préchauffez le four à 180°C.
3. Dans un bol, battez les œufs, puis ajoutez la crème fraîche, le lait d'amande, du sel, du poivre et de la noix de muscade râpée selon votre goût.
4. Répartissez le fromage râpé puis les lardons sur le fond de pâte, puis versez le mélange d'œufs et de crème par-dessus.
5. Enfournez la quiche pendant environ 20 minutes, puis augmentez le four à 200°C pour 20 minutes ou jusqu'à ce qu'elle soit bien dorée et que la garniture soit prise.
6. Laissez refroidir légèrement avant de découper et de servir.

Notes

N'hésitez pas à sur-assaisonner légèrement la préparation de crème. C'est ce que j'ai fait car entre la crème allégée et le lait d'amande, je trouve que la préparation peut paraître un peu fade !

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving:Calories: 369Total Fat: 27gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 9gCholesterol: 177mgSodium: 531mgCarbohydrates: 17gFiber: 2gSugar: 2gProtein: 15g

Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.

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