Individual Broccoli Quiches
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
1416
calories
Calories
Nutritional values
1 <none> contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,416 cal. | (67 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 73 g | (63 %) | ||
| Carbohydrates | 130 g | (87 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 216.5 μg | (361 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 31.5 μg | (70 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 642 mg | (64 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 6.7 mg | (84 %) | ||
| Saturated fatty acids | 41.8 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 495 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 12 ozs frozen Filo dough
- For the topping
- ⅞ cup cream cheese (at least 60% fat)
- 3 eggs
- ⅞ cup cream (at least 30% fat)
- 1 cup Parmesan (grated)
- 3.333 cups Broccoli
- 1 onion (finely chopped)
- 2 garlic cloves (finely chopped)
Preparation steps
1.
Heat the oven to 180°C (160°C in a fan oven), 350°F, gas 4 and defrost the pastry.
2.
To make the topping mix the cream cheese with the eggs, cream and half of the Parmesan. Add the broccoli, onion and garlic and season with salt, ground black pepper and a pinch of nutmeg.
3.
Separate the pastry into two and roll out each half to the size of the baking dishes. Place the pastry into the greased baking dishes and spread the topping over it. Sprinkle the remaining Parmesan on top and bake for 40 minutes until golden brown.
