Polenta Quiche
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
224
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 265 mg | (7 %) | ||
| Calcium | 258 mg | (26 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Polenta
- 450 milliliters Vegetable broth
- 1 finely chopped shallot
- 1 garlic clove
- 1 Red Bell pepper (seeded, finely diced)
- 1 Tbsp olive oil
- ½ tsp sweet ground paprika
- ¼ tsp ground Cumin
- 1 generous pinch cayenne pepper
- salt
- freshly ground peppers
- 100 grams grated Gruyere
- 2 tsps grated Lemon peel
- 2 Tbsps finely chopped parsley
- 1 Tbsp fresh oregano (chopped)
- 200 grams fine julienne Zucchini
- 2 Tbsps lemon juice
Preparation steps
1.
Boil the vegetable stock, add the polenta and stir for 3 minutes. Return to a boil, then turn down to very low heat and let cook, covered for about 15 minutes. Allow to swell.
2.
Pour into a greased baking dish and smooth until even.
3.
Sauté the shallots in hot olive oil, stir in the pressed garlic and bell pepper. Add the paprika, cumin, cayenne, salt and pepper and stir fry all for about 3 minutes.
4.
Mix the cheese with the lemon zest, parsley and oregano. Fold in the bell pepper mixture and zucchini.
5.
Spread the vegetables over the polenta and bake in a preheated oven at 200°C (approximately 400°F) for 20-25 minutes. Serve immediately, garnished with lemon juice and herbs.
