Individual Chard Quiche
Individual Chard Quiche - Small cakes - great taste
Healthy, because
Even smarter
Nutritional values
Swiss Chard contains only little histamine and can therefore be used instead of spinach. The leafy vegetable comes in different colors - go for the red stems for more provitamin A.
If you want to add even more fiber to your plate, you can replace the spelt flour type 630 with whole spelt flour.
(Percentage of daily recommendation)
| Calorie | 706 cal. | (34 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 52 g | (45 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 4.7 μg | (8 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 720 mg | (18 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 28.5 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 220 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 3 ¼ ozs butter (+ 1 tsp for greasing the quiche molds)
- 6 ozs Whole Grain Spelt Flour
- 3 ½ ozs Spelt flour (Type 630) + 2 tsp for working
- ½ tsp Baking powder
- 2 eggs
- 7 ozs Swiss chard
- 1 onion
- ½ Tbsp olive oil
- salt
- peppers
- 5 ozs Feta
- 7 ozs Sour cream
- 7 ozs Heavy cream
- 10 ozs Lettuce (1 handful; chard, lamb's lettuce or radicchio)
- 1 oz chopped almonds (2 TBSP.)
Kitchen utensils
Preparation steps
Cut cold butter into cubes, mix together with flours, baking powder, 1 egg, and 4 tablespoons cold water with the dough hook of a hand mixer, or your hands, until smooth. Cover and chill for 30 minutes.
Meanwhile, clean, wash, dry, and coarsely chop the chard. Peel and finely dice the onion. Heat oil in a frying pan. Sauté onions over medium heat until translucent. Sauté chard for 1-2 minutes and remove from heat. Season with salt and pepper.
Grease quiche molds. Divide dough into 4 portions, roll each out on floured work surface slightly larger than the molds, place in molds, forming a rim and pressing up slightly. Prick dough bottoms several times with a fork. Place baking paper on top and spread dried legumes on top. Bake in preheated oven at 200 °C / 400 °F for 10 minutes. Remove the quiche bases from the oven, remove the baking paper with the pulses and allow the bases to cool for 10 minutes.
In the meantime, crumble the feta. Mix remaining egg with sour cream, cream, and half of the feta, and season with salt and pepper. Divide the chard among the bases, pour the glaze over them and sprinkle with the remaining feta. Bake for another 20-25 minutes. Meanwhile, clean, wash and spin dry lettuce. Sprinkle quiches with almonds and garnish with lettuce.
