Healthy Quiche (100kcal per serving)

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100kcal (C11–F2–P8)

Ingredients (8 servings)

  • 140gr of flour to choose (I use a mix of flour for bread less caloric than normal flour but it is optional)
  • 15gr of yogurt/quark 0% preferably
  • 3 eggs and 5 egg whites
  • 2 peppers
  • 1 zucchini
  • 2 onions
  • Spices (of choice)
  • Possibility to add a source of protein (meat, fish, tofu…)

(PS: You can use the vegetables of your choice).


Preparation

  1. In a bowl, put the flour leaving 10gr aside.
  2. Add yogurt and 2 egg whites.
  3. Mix it up to form a dough ball.
  4. Let stand 30-60min in the fridge.
  5. During this time, cut the vegetables and cook them in a frying pan without fat until they have lost their water. (You can add some water so that it doesn’t stick).
  6. In another container, beat 3 eggs with 3 egg whites and spices.
  7. Preheat oven to 350°F, rotating heat.
  8. Once the dough has a little hardened, place it on a parchment paper or aluminium
  9. Put the rest of the flour on the dough and spread the dough to form a circle the size of the tart pan.
  10. Put the dough with parchment paper/aluminum in the mold.
  11. Add the cooked vegetables in the container containing the eggs and mix.
  12. Add the egg-vegetable mixture to the mold.
  13. Bake for 20 minutes.
  14. Once the 20 minutes have passed, bake for another 5-10 minutes on the grill mode.
  15. Taste hot or cold.
  16. Enjoy your meal !!