Individual Pea Quiches with Filo
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
360
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 20.2 μg | (34 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 253 mg | (6 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
12
- Ingredients
- 500 grams Peas
- salt
- 2 scallions
- 2 garlic cloves
- 250 grams cream cheese
- 4 eggs
- 300 milliliters Whipped cream
- 80 grams freshly grated Parmesan
- peppers
- Nutmeg
- 300 grams Filo dough
- 5 Tbsps olive oil
- mixed Fresh herbs (for garnish)
Preparation steps
1.
Blanch the peas in salted boiling water for 1-2 minutes. Shock in ice water and drain. Trim the scallions, rinse and finely slice. Peel the garlic and finely chop. Mix the cream cheese, eggs, cream and Parmesan until smooth then stir in the scallions and garlic and season with salt, pepper and nutmeg.
2.
Preheat the oven to 180°C convection.
3.
Spread the filo dough out on a clean work surface and cut into 24 squares. Grease a 12-cup muffin pan with oil. Line with 12 filo squares, brush with oil, top each with another sheet of filo dough and brush with more oil. Divide the cream cheese mixture between the cups, sprinkle with peas and bake for about 25 minutes. Serve warm or at room temperature garnished with herbs.
