Leek Quiche

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Leek Quiche
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
471
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie471 cal.(22 %)
Protein19 g(19 %)
Fat15 g(13 %)
Carbohydrates63 g(42 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E8.4 mg(70 %)
Vitamin K92.5 μg(154 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.7 mg(50 %)
Folate225 μg(75 %)
Pantothenic acid1.1 mg(18 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C49 mg(52 %)
Potassium892 mg(22 %)
Calcium265 mg(27 %)
Magnesium89 mg(30 %)
Iron3.1 mg(21 %)
Iodine27 μg(14 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.2 g
Uric acid155 mg
Cholesterol61 mg
Complete sugar21 g

Ingredients

for
4
For the dough
175 grams Pastry flour
½ tsp salt
125 grams Quark
2 Tbsps Canola oil
For the topping
700 grams Leeks
1 Tbsp vegetable oil
salt
peppers
1 sour Apple
2 sprigs Tarragon
200 grams Yogurt (low-fat) (0.1% fat)
100 milliliters low-fat milk
1 egg
3 Tbsps Potato starch
3 Tbsps Sunflower seed
How healthy are the main ingredients?
LeekSunflower seedTarragonsaltsaltApple

Preparation steps

1.

For the dough, put all the dough ingredients in a bowl and knead with an electric mixer (dough hook) into a smooth dough. For the topping, halve the leeks lengthwise, trim and cut into thin half-rings. Sauté the leeks in oil, season with salt and pepper and simmer until tender, about 10 minutes.

2.

Roll out the dough on a floured surface and line the quiche pan with the dough. Peel the apple, quarter, core and cut into slices. Mix apple with the leeks. Rinse the tarragon, shake dry, pluck off the leaves and chop finely. Mix yogurt, milk, egg and potato starch with the leek mixture. Spread on the dough and sprinkle with sunflower seeds. Bake in preheated oven at 200°C (approximately 400°F) about 40 minutes. Serve lukewarm.

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