Broccoli Quiche
A delicious, vegetable-packed and healthy low-carb and high-protein broccoli quiche that can be enjoyed for breakfast or lunch.
Ingredients
- 500g (1.1 lb or 3¼ cups) broccoli florets
- 350g (12.3 oz or 1½ cups) organic milk or vegan milk
- 200g (7.1 oz = 2 cups) grated organic hard cheese (or vegan cheese)
- 1 red onion, chopped
- 3 garlic cloves, minced
- 1 tsp dried thyme
- 1 tsp dried origanum
- 1 tsp extra virgin olive oil
- ½ tsp sea salt
- 4 large eggs, whisked
- 100g (3.5 oz or ¾ cup) white organic spelt flour (or gluten-free flour)
- 120ml (4.2 oz or ½ cup) boiling water
- 20g (1 tbsp) unsalted organic butter
Instructions
- Preheat the oven to 180 C/ 350F (normal setting).
- Boil the broccoli florets in a covered pot for 3 minutes on high temperature, then drain and set aside to cool.
- Fry the onion in butter for 5 minutes,
- In a large bowl, combine the milk with the eggs and cheese and stir well, then add sieved flour, herbs, salt, garlic and broccoli and mix well.
- Grease a 26cm (10inch) springform cake tin with olive oil, then carefully pour the quiche mixture into the tin, and bake for 40 minutes.
- Optional: serve with a side salad.
Notes
This healthy quiche recipe has been made with less flour to decrease the carb content and to keep you fuller for longer. If you are gluten-sensitive or dairy- intolerant, you can replace this with gluten-free flour or vegan milk and cheese. One serving supplies one portion of veg per day, and this can easily be prepared at the beginning of the week, enabling you to take slices with to work. You can serve it with a basic salad made of watercress/ aragula and fresh tomatoes, drizzled with balsamic glaze.
Approximate micronutrient info per serving:
**Vitamins**
B1 (Thiamine) - 0.2 / 1.1 mg (17%)
B2 (Riboflavin) - 0.4 / 1.1 mg (35%)
B3 (Niacin) - 1.8 / 14.0 mg (13%)
B5 (Pantothenic Acid) - 1.2 / 5.0 mg (23%)
B6 (Pyridoxine) - 0.3 / 1.3 mg (22%)
B12 (Cobalamin) - 0.7 / 2.4 µg (29%)
Folate - 98.7 / 400.0 µg (25%)
Vitamin A - 198.3 / 700.0 µg (28%)
Vitamin C - 42.1 / 75.0 mg (56%)
Vitamin D - 38.7 / 600.0 IU (6%)
Vitamin E - 2.0 / 15.0 mg (13%)
Vitamin K - 92.0 / 90.0 µg (102%)
**Minerals**
Calcium - 265.5 / 1000.0 mg (27%)
Copper - 0.2 / 0.9 mg (19%)
Iron - 1.7 / 18.0 mg (9%)
Magnesium - 58.8 / 320.0 mg (18%)
Manganese - 0.9 / 1.8 mg (51%)
Phosphorus - 319.0 / 700.0 mg (46%)
Potassium - 394.2 / 2600.0 mg (15%)
Selenium - 20.5 / 55.0 µg (37%)
Sodium - 391.8 / 1500.0 mg (26%)
Zinc - 2.4 / 8.0 mg (29%)
% RDA based on an adult female
Nutrition Information:
Yield: 8 Serving Size: 190gAmount Per Serving: Calories: 262kcalTotal Fat: 15.7gNet Carbohydrates: 15.7gFiber: 4gProtein: 13.8g
