(NewsUSA) - The beauty of quiche is that it can be virtually anything you like -- heavy or light, entree or appetizer, holiday treat or a Thursday dinner. And to top off the versatility, you can create a scrumptious quiche with practically any vegetable, meat or seafood. Now, if it were only healthy... Despite the flexibility, not to mention the easy prep, some cooks have misgivings about the nutritional value of quiche. After all, it is mostly a simple custard of eggs, heavy whipping cream and cheese. And that's a lot of unnecessary fat and calories. But depending on the yummy veggies you include -- spinach, broccoli, mushrooms, oh my! -- and what proteins you highlight, there are several key vitamins and nutrients in there. The American Heart Association (AHA) says a broccoli and cheese quiche, for instance, offers energy and fuel via protein and carbohydrates. Plus, quiche is a good source of calcium, vitamins A, D, C and iron, according to the U.S. Department of Agriculture. If you're counting calories and craving quiche, the AHA suggests making it without the crust, using low-fat ingredients (like milk) and avoiding processed meats like ham and bacon. Instead, include more vegetables and proteins like chicken, crabmeat or U.S. Farm-Raised Catfish. Check out this seafood-inspired quiche recipe with catfish. To see more recipes like this one, visit www.uscatfish.com. Catfish Quiche 2 U.S. Farm-Raised Catfish fillets cooked and flaked 1?2 cup mayonnaise 2 tablespoons flour 2 large eggs, beaten 1?2 cup whole milk 1?4 teaspoon salt 1?4 teaspoon ground black pepper 1 cup Swiss cheese, grated 1?2 cup green onion, thinly sliced 1 9-inch unbaked pie crust or 8 mini pie crusts 1. Preheat oven to 350 F. 2. In large bowl, beat together mayonnaise, flour, eggs, milk, salt and pepper. 3. Fold in catfish, cheese and onion. Pour into pie crust. Bake in middle of oven for 40 minutes, or until a knife inserted near the center comes out clean. 4. Cool on wire rack 5 minutes before serving. Garnish with thinly sliced green onions if desired. The Beauty of Quiche and the Nutrients Hidden Inside