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Fall Baking

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Three Onion and Swiss Quiche

(Family Features) - Thick fall sweaters and cozy pants are no excuse to let your craving for comfort food expand your waistline. To keep your appetite at bay during the cool months of autumn, swap traditional baking ingredients with versions that can help you enjoy favorite baked goods without interfering with your weight goals. Read on for a few quick tips and new products that can help you stay on track.

To make over some of those high-fat fall baking favorites, try these quick substitutions:

  • 1 cup whole milk: 1 cup skim milk
  • 1 cup butter or oil: 2/3 cup applesauce
  • 1 egg: 2 egg whites
  • 1 cup cream cheese: 1 cup lower-calorie cream spread for cooking, such as Weight Watchers Reduced Fat Cream Cheese Spread
  • 1 cup heavy cream: 1 cup evaporated skim milk

Smart substitutions can help you cut calories by more than half. The basic banana bread slice, for example, contains an average of 325 calories and 12 grams of fat, and fruity bread or carrot cake might sound healthy but can be surprisingly high in fat and cholesterol. Fortunately, a few tweaks on these American favorites can help you cut calories by half.

Simply replace eggs with low-calorie egg beaters, butter with no-sugar-added applesauce, and add whole-wheat flour to your regular banana bread all-purpose flour (mix 1 1/4 cups whole-wheat and 1/4 cup all-purpose flour for a large-loaf pan). And if you are a carrot cake fan, you don't have to skimp on the frosting if you use a rich low-calorie reduced-fat cream cheese. For example, Weight Watchers' new 8-ounce cream cheese spread contains 40 percent less fat than regular cream cheese and is perfect for cooking.

To enjoy warm baked goods and keep everyone in good shape also try serving a veggie quiche instead of a pie. When making a quiche, use fat-free milk, olive oil and low-fat cheese to keep it on the healthier side. Try this recipe for a delicious warm treat that the whole family will love.

Three Onion and Swiss Quiche

Ingredients
  • 1 tablespoon olive oil
  • 3/4 cup diced leek, white part only
  • 1/2 cup sliced shallots
  • 1 cup sliced sweet onions
  • 1 10-inch unbaked pie crust
  • 4 slices Weight Watchers Swiss Cheese slices, cut into thin strips
  • 6 ounces Weight Watchers Reduced Fat Cream Cheese Spread
  • 3/4 cup fat-free milk
  • 4 eggs
  • 1/2 teaspoon Tabasco sauce
  • Kosher salt and pepper to taste

Preparation
    1. Preheat oven to 350°F. Heat olive oil over medium heat in large skillet; cook leek, shallots and onion until softened or about five minutes. Set aside.
    2. Line pie crust with foil and pastry beads or rice; bake 8 minutes. Carefully remove foil. Place crust on rimmed baking pan.
    3. Place onion mixture and Swiss cheese in baked crust. Beat cream cheese and egg in mixing bowl until smooth. Gradually beat in milk, Tabasco, and salt and pepper to taste, beating until smooth; pour into pie crust.
    4. Bake 45 minutes or until knife inserted near center comes out clean. Let stand 15 minutes before serving.

Serves
Makes 8 servings

SOURCE: Weight Watchers


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