Quiche with Vegetables

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Quiche with Vegetables
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
900
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie900 cal.(43 %)
Protein32 g(33 %)
Fat53 g(46 %)
Carbohydrates72 g(48 %)
Sugar added0 g(0 %)
Roughage8.4 g(28 %)
Vitamin A1.4 mg(175 %)
Vitamin D1.8 μg(9 %)
Vitamin E29.7 mg(248 %)
Vitamin K11.4 μg(19 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.4 mg(29 %)
Folate147 μg(49 %)
Pantothenic acid2.4 mg(40 %)
Biotin27.9 μg(62 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C91 mg(96 %)
Potassium1,306 mg(33 %)
Calcium449 mg(45 %)
Magnesium205 mg(68 %)
Iron7.4 mg(49 %)
Iodine31 μg(16 %)
Zinc2.8 mg(35 %)
Saturated fatty acids10 g
Uric acid161 mg
Cholesterol235 mg
Complete sugar11 g

Ingredients

for
2
For the dough
100 grams Quark
150 grams Pastry flour
1 tsp cream of tartar
150 milliliters milk (1.5% fat)
4 Tbsps vegetable oil
salt
For the filling
400 grams Swiss chard
1 small onion
60 grams Mozzarella
freshly ground pepper
freshly grated Nutmeg
100 grams small Tomatoes
2 eggs
Pastry flour (to roll out)
vegetable oil (for springform pan)
How healthy are the main ingredients?
TomatoMozzarellasaltonionNutmegegg

Preparation steps

1.

For the dough: Drain quark in a sieve. Preheat oven to 200°C (fan oven 180°C) (approximately 350°F). Grease a springform pan of 26 cm (approximately 10 inch) diameter with a little oil. Combine wheat flour, quark, baking powder, 3 tablespoons milk, 3 tablespoons oil and ½ teaspoon salt and quickly knead to a smooth dough. Roll out dough on lightly floured surface slightly larger than the springform pan. Line pan with the dough and prick floor several times with a fork. Place in the oven to prebake for 10 minutes.

2.

For the filling: Rinse and trim swiss chard. Cut stems into small cubes, coarsely chop the leaves. Peel onion and chop finely. Pour remaining oil in a saucepan and fry onions over medium heat until translucent. Add chard stalks and saute for 4-5 minutes. Add leaves and cook for only 3 minutes. Drain mozzarella, cut into ½ cm (approximately 3/16 inch) cubes and mix into swiss chard. Season with salt, pepper and a little nutmeg.

3.

Rinse tomatoes, remove stems and cut into slices. Mix eggs and remaining milk together, add salt and pepper. Spread swiss chard mixture on the crust, pour egg milk over. Top quiche with tomato slices and bake in the oven for about 30 minutes. Remove and serve while warm.

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