The Bluegrass State, Kentucky, acts as a gateway from the Midwest into the South. This creates a bridge-cuisine that blends the various diverse cultures of the Midwest with the classic down-home flavors of The American South for a cuisine as special as it is delicious.

The traditions of Afternoon Tea and Mint Juleps still find their homes in Kentucky, especially during the pomp and circumstance of Derby Season. So we’ll take that high-class route, and add some southern charm with our Derby City Pastry Crust Quiche Lorraine with Smoked Bacon. In this quiche, you can use egg-whites or whole eggs. Again, at this point, studies have confirmed that eating whole eggs, along with a healthy low-fat diet, doesn’t adversely affect your cholesterol levels and can be part of a healthy diet. Protein decreases hunger over the longest period of time compared to fats and carbohydrates, and as such, eggs or egg-whites may be one of the best ways to get your protein. In one weight-loss study, women were given a breakfast of two eggs or a bagel, both identical in calories. Over eight weeks, the women who ate eggs lost 65% more weight and reduced their waist circumference by 83% while they had no significant difference in cholesterol or triglycerides. If you like you can use egg-whites which are basically just pure protein, and as such they are lower in calories and have virtually no fat compared to whole eggs. However, one whole egg contains 6 grams of high-quality protein and all 9 essential amino acids. Also, according to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. Lastly, they are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. In our quiche we also use low-fat or skim dairy, or you can substitute soy-equivalent versions if you are steering clear of dairy products. And to add that touch of the South, we’ll use some Applewood Smoked Turkey Bacon (or any other turkey or vegetarian bacon substitute you like) to flesh out the flavor profile.

Onward to cooking our delicious Derby City Pastry Crust Quiche Lorraine with Smoked Bacon:

Derby City Pastry Crust Quiche Lorraine
with Smoked Bacon:

Ingredients:
8 ounces fresh organic broccoli, chopped
8 ounces fresh organic spinach, chopped
1 yellow onion, finely chopped
3 egg-whites or eggs, beaten
8 oz low fat cottage cheese
4 oz skim milk mozzarella or soy cheese
4 oz natural light cheddar cheese
3 slices Applewood smoked turkey bacon, cooked and crumbled/chopped
1 TBSP dried parsley
1 TBSP fresh basil, minced
1 TBSP mild green peppers, seeded, minced
1/2 tsp fresh cracked black peppercorns
1/4 tsp dried thyme
1 whole sheet puff pastry dough (frozen, or homemade)
Fresh dill for garnish

Preparation:

• There are several options in this recipe; if you don’t mind them, you can substitute whole eggs. In the small quantity per serving, they are perfectly healthy, but higher in calories and fat of course. Also, you can use tofu instead of cottage cheese for a dairy-free selection. If you would like 2 quiches, simply double the recipe.
• Preheat oven to 350 degrees F (175 degrees C). Place about 1/3 inch water and broccoli in a small saucepan. Steam over medium-high heat, stirring occasionally until just starting to get tender. Turn heat down to medium-low.
• Stir in onions, spinach, eggs, cottage cheese, mozzarella/soy cheese, chopped bacon, parsley, basil, peppers, peppercorns and thyme. Stir over medium-low heat until thoroughly mixed and heated through, but not cooked. Don’t let the eggs set.
• Lightly oil a round, deep pie pan and set the puff pastry in. Pour the egg mixture into the pan. Top with the cheddar cheese. Bake for 10 to 15 minutes in the preheated oven, or until the cheese is melted and the crust is lightly browned, and the eggs are set.
• Allow quiche to cool before carefully removing it from the pan. Slice and serve hot garnished with fresh dill leaves. You can refrigerate any leftovers.