Thanks to Adam for taking this with his fun iphone app :D

So I combined a few things to get this:

Caramelized Onions
I rejiggering Keller's recipe from Bouchon cutting out the butter
The Crust
using Julia Child's Pâte Brisée Technique - which is actually the recipe in Cooking light omitting the baking powder & cutting it in half.
The Filling
Eating Well Diabetes' Crustless Crab Quiche loads of the richness way less of the fat

1. The Caramelized Onions

3 Yellow or Spanish Onions
1 tbsp unsalted butter
bouquet de garni:
1/4 leek green bits, 3 sprigs of thyme wrapped in cheesecloth

I cut up the onions about a quarter inch in width
heated up my new little dutch oven to the right temp
added a tbsp of unsalted butter
added the bouquet de garni

I stir them around with a wooden spoon until they all have a little bit of butter coating them and turn the heat way low and cover them with a parchment lid. If you are interested in the lid debate it's fully covered on CHOW pretty fun.
Once they begin to get translucent I leave them alone checking in on them every 15 minutes or so. making sure no real brown spots are happening if it does i just add a little bit of water to help it out using the water to stir all the brown bits back in. Make sure they don't burn that makes for bitter. this goes on until they just look right.
at this point I add about 1 TBSP of dijon. and a little bit of salt.
Stir it all in so every last onion guy has some and let it sit for a bit longer until it smells like it's been absorbed...I don't know how else to describe it. If you've eaten real carmalized onions...you know what they look like. and taste will tell you too.

while this was going on...Adam was tromping around in the back of the houses taking pics I spied on him a bit

2. The Crust!
ok so back to cooking As these guys were cooking I made the crust for the quiche. I remembered seeing a recipe in December's Cooking Light but also remember how AMAZING the full blown one I made from Julia & Thomas Keller was. How to make it low fat/carb???....until I actually read the ingredients and realized it's the same recipe just halved and the technique was totally different. yaayy

Cooking Light version with mods in gray

Ingredients

5 ounces all-purpose flour (about 1 1/4 cups)
1/4 teaspoon salt
1/4 teaspoon baking powder (omitted)
2 tablespoons minced fresh chives (omitted)
1/4 cup vegetable shortening (coooold)
4 teaspoons unsalted butter, melted (coooold)
1/4 cup boiling water (cold)

Julia Child's Technique
it's detailed so here is a link to it on Foodista, if you don't have Mastering the Art of French Cooking.
But if anything about the technique - it is most important to keep the fat cold as that is what makes it flaky ahhhh science.
I put it back in the freezer for a bit before adding the water.
I bake it for 20 minutes.
then take it out to completely cool before I add the stuff to it.

OR you can buy an already prepared one.

3. The Stuff
The Crustless Crab Quiche
I had adam run to the store to buy some of these ingredients and gave him the option to know how it was going to be low fat & he chose to be surprised! good man

Crustless Crab Quiche

From EatingWell: March/April 1996, The EatingWell Diabetes Cookbook (2005)Here is an EatingWell take on a favorite seafood brunch dish that's usually dripping with saturated fat. Our version gets its richness from cottage cheese and yogurt, with a small amount of real Parmesan and Cheddar. We find that using just a little of a great-tasting cheese goes a long way in creating a full flavor.

Ingredients

Ingredients
2 teaspoons extra-virgin olive oil, divided
1 onion, chopped
1 red bell pepper, chopped
12 ounces mushrooms, wiped clean and sliced (about 4 1/2 cups) i used the onions
2 large eggs
2 large egg whites
1 1/2 cups low-fat cottage cheese
1/2 cup low-fat plain yogurt
1/4 cup all-purpose flour
1/4 cup freshly grated Parmesan cheese
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 ounces cooked lump crabmeat, (fresh or frozen and thawed), drained and picked over (about 1 cup)
1/2 cup grated sharp Cheddar cheese, (2 ounces)
1/4 cup chopped scallions

Directions

Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.
Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. Add to the bowl with the onion mixture.
Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. Add to the vegetable mixture, Add to the uncooked peppers along with crab, Cheddar and scallions; mix with a rubber spatula. Pour into the prepared baking dish quiche.
Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.

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All grouped together by
Calories 414 Fat 19.3 Carbs 34.5 Protein 26 Fiber 1
crazy right???