Swiss Chard Quiche
Healthy, because
Even smarter
Nutritional values
The mangold quiche supplies plenty of beta-carotene through the chard, which protects the body cells from damage caused by free radicals, for example. The leafy vegetables also score points with potassium for a balanced fluid balance and with immune-strengthening vitamin C.
Instead of mangold quiche, you can also make spinach quiche by simply exchanging the two types of leafy vegetables.
(Percentage of daily recommendation)
| Calorie | 612 cal. | (29 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 40.3 μg | (67 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 327 mg | (8 %) | ||
| Calcium | 258 mg | (26 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 23.1 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 254 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 9 ozs Pastry flour
- 3 ½ ozs butter
- 1 egg
- salt
- 18 ozs Spinach (or swiss chard)
- 3 scallions
- 2 Tbsps vegetable oil
- salt
- peppers
- Nutmeg
- 4 ozs Ricotta cheese
- 3 ½ ozs Whipped cream
- 2 eggs
- 2 Tbsps chopped Pine nuts
- 2 ozs grated Gouda
- Pastry flour (for dusting)
- butter (for greasing)
Preparation steps
For the dough: Place the flour in a bowl and make a well in the center. Add an egg and a pinch of salt to the well. Cube the butter and scatter around the flour. Use a pastry cutter or knife to cut the butter into the flour until crumbly. Use hands to knead into a smooth dough. Shape dough into a disk, wrap in plastic wrap and refrigerate for 30 minutes.
For the filling: Rinse the swiss chard and drain. Cut the leaves into strips and the stems into 3/4-inch pieces. Rinse and slice the scallions. Heat the oil in a large saucepan. Add the swiss chard and scallions, and cook until wilted, while stirring continuously.
Remove from heat and season with salt, pepper and nutmeg to tase.
For the pastry shell: Preheat the oven to 200°C / 390°F. Grease a 28 cm / 11 inch springform tart tin, with sides that are at least 3 cm / 1-1/4 inch deep. On a lightly floured surface, roll out the dough to the size of the springform tart tin. Prick the bottom all over with a fork.
For the filling: In a bowl, stir the ricotta with the eggs and cream until smooth. Season with salt, pepper and nutmeg to taste. Pour half the mixture into the pastry shell. Spread the swiss chard over top. Add the remaining egg mixture. Bake for 30 minutes. Remove from oven and sprinkled grated cheese and pine nuts over top. Bake for another 15 minutes until golden brown.
