Kitchen Experiment – Low Carb Kale and Bacon Crustless Quiche

Inspired by a Quiche that Lee Kirsten posted on her blog, I decided to make one, so I riffed off her recipe a bit, using what I had at hand:

  • 5 oz. package of baby kale the wife bought on sale and I could imagine no one eating
  • 5 strips of bacon leftover from some other experiment
  • 1/2 yellow onion, chopped
  • 1 small zucchini, grated
  • 1/2 cup of Argentine parmesan cheese (similar in flavor to the authentic stuff but softer) – feel free to substitute here
  • 6 eggs
  • 1-7oz container Fage whole Fat plain Yogurt
  • 4 tablespoons butter
  • Salt and pepper

I’ve been trying to involve my daughter in cooking as I think it’s an important life-skill to be able to cook at least a little bit, and it’s also great father-daughter time together. She’s usually willing to help – as long as I chop the onions. She took the stove duty while I prepped the ingredients.

First the butter was melted, then the onions went in. As she was cooking these, I tackled the bacon. The recipe I riffed off said to microwave the bacon.

Microwave? I’ve never seen that done, at least successfully, but hey – she pulled it off – I’ll give it a try.

Thinking the stuff would splatter all over the inside of the microwave, I placed the bacon in a single layer on a dinner plate, covered the bacon with a paper towel and cooked for 6 minutes. It worked perfectly. The paper towel soaked up some of the bacon drippings, but not all of it – good – that’s going in the Quiche.

I then used a pair of kitchen scissors to cut the bacon it bits – WAY less messy than transferring them to some surface and chopping them, making every surface greasy.

In the meantime, the kid had thrown in the baby kale and it had cooked nicely. I tossed the bacon and the drippings in the pan and the kid cooked it a little more. She put in salt and pepper. The salt she estimated at about a teaspoon and a half – the pepper was fresh cracked – maybe 4 or 5 turns.

I also grabbed a small zucchini and using a box grater, grated it over the skillet, which took about a minute.

I then put the grated cheese in a deep bowl and put in the 6 eggs. My daughter and I poured the contents of the skillet into the bowl and mixed them together, then the result was poured into a well-greased 12″ circular baking dish and popped in the preheated 350 degree oven for 30 minutes.

So where’s the pictures? It came out beautiful and rose nicely, and I wish that I had the *chance* to take a picture but my family descended on in like a flock of hungry ravens, leaving only a 1/4 of the thing left. Even my younger daughter, who would choose to live on candy if she could negotiate it, enjoyed it.

I had my reservations about using the kale, but it’s flavor went well with the others – I most certainly would use it again.

With a little help like I had, the prep is low enough that this can be whipped together after work if you’re feeling energetic. I can see myself doing this as a routine with my daughter, and no one in the family apparently would object.

As to carbs, I can’t imagine each piece having more than 2 or 3 grams – and all of them the highest quality. This is a fine recipe to get into induction with.

© 2012, LowCarbConfidential.com

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5 thoughts on “Kitchen Experiment – Low Carb Kale and Bacon Crustless Quiche

  1. I’ve been enjoying seeing your increased posting so far this year, and I hope you really enjoyed that vacation (I know I did, vicariously!).

    For fun, I ran the numbers on your recipe (what a dork I am). I can’t remember how many are in your family, but if y’all ate 3/4 of that, you shared about 1185 calories, 93 grams of fat (of which 50 are saturated), 19 grams of carbs, 4 grams of fiber, 11 grams of sugars, 67 grams of protein,1850 mg of sodium, and about three servings of vegetables.

    One thing I like about your blog is that you aren’t dogmatic. If something works for somebody, then it works for them. You don’t act all threatened if it’s not what works for you.

    My self-experiment shows I do better with more protein/veggies and less fat/calories, so I modded this for myself. Doubled the eggs and substituted egg white, doubled the kale, added 1/2 pound of spinach, subbed fat-free Greek yogurt and reduced fat parmesan, swapped out three of the bacon slices for fat-free turkey bacon and reduced the butter to 4 t. instead of T. If my family ate 3/4 of this recipe, we’d get four more servings of vegetables, shave over 400 calories, 2.5 times the fiber and almost half again as much protein. I haven’t actually cooked it, mind you, but I’m sure I’d eat it.

    Thanks for the tasty inspiration!

    • Hi Marochka,

      I appreciate your dorkiness as I would never have the energy to do the nutrition info – and I like your low-fat version as well. A higher protein lower-fat version *does* works for some people – so does being a vegan, or a vegetarian, or doing Weight Watchers, for that matter. The point of all this dieting isn’t to lose weight but to be happy, and, if through self-experimentation, someone finds a means to get their weight where they want, thrive, and be happy, who’s to say they’re wrong?

      Regards,
      LCC

  2. Yes not pictures again!!!! lol. I think its very important to teach your young to cook especially in North America. Having lived their twice I have come to the conclusions that (in general) Americans don’t really cook as much as they heat stuff up and chuck it together with other stuff. Im kind of noticing the difference now I am in New Zealand, and people actually cook their food. Even the ingredients on the shelves in supermarkets are very telling – a lot less premade foods here.

    • I am upset as well I didn’t get a picture – it was quite pretty.

      As to the cooking, you have hit the nail on the head. I believe the majority of Americans have lost all respect for food. A lot of us would eat dessicated cat turds if they came in a box with a cartoon character on it, made a claim like ‘100% of Daily Recommended Fiber!’, and had a commercial where George Clooney and Kim Kardashian chowed down on bowls of the stuff.

      My daughter now asks me: “Daddy, can we cook this weekend?” It’s great fun for both of us, and even if some of her selections aren’t low carb, it’s still ‘Real Food’. We look through recipe books and make ingredient plans together.

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