Variation On A Classic Dish

Whole Grain Carrot Quiche

4.384615
Average: 4.4 (13 votes)
(13 votes)
Whole Grain Carrot Quiche

Whole Grain Carrot Quiche - Pithy dough with veggie filling.

share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
178
calories
Calories

Healthy, because

Even smarter

Nutritional values

The cottage cheese-oil dough is a low-fat alternative to short pastry and is rich in protein from the cottage cheese and fiber from the whole wheat flour. Carrots not only add a beautiful color, but also contain plenty of beta-carotene, a precursor to vitamin A. The fat-soluble vitamin is important for healthy eyes.

If you want to save even more fat, you can prepare the filling with nonfat cream cheese instead of regular cream cheese.

1 piece contains
(Percentage of daily recommendation)
Calorie178 cal.(8 %)
Protein11 g(11 %)
Fat7 g(6 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E1.6 mg(13 %)
Vitamin K17.3 μg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.2 mg(14 %)
Folate43 μg(14 %)
Pantothenic acid1 mg(17 %)
Biotin11.9 μg(26 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C4 mg(4 %)
Potassium395 mg(10 %)
Calcium79 mg(8 %)
Magnesium35 mg(12 %)
Iron2.5 mg(17 %)
Iodine8 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.3 g
Uric acid34 mg
Cholesterol68 mg
Complete sugar7 g

Ingredients

for
12
Ingredients
12 ¼ ozs Whole Grain Spelt Flour
9 ozs low fat Cottage cheese (Drained of liqid)
4 eggs
4 Tbsps Canola oil
salt
3 shallots
1 garlic clove
25 ozs carrots (about 7 carrots)
1 tsp olive oil
peppers
7 ¼ ozs low fat cream cheese
3 ozs milk (low fat)
1 generous pinch Cumin
Nutmeg
2 cilantro
How healthy are the main ingredients?
carrotCottage cheesecream cheeseolive oileggsalt

Preparation steps

1.

For the dough, put 7 ounces of flour in a bowl. Add 9 ounces cottage cheese, 1 egg, canola oil, and 1⁄4 tsp salt. Knead everything with the dough hook of a hand mixer to a smooth dough. If the dough is too firm, add a little more water (a Tablespoon at a time). Form into a ball and place in the refrigerator wrapped in plastic wrap for 15-20 minutes.

2.

Meanwhile, for the filling, peel shallots and garlic and cut into fine cubes. Peel, clean and slice the carrots. Heat olive oil in a pan. Sauté onions and garlic in it over medium heat for 2-3 minutes. Add carrots and sauté for 5 minutes.

3.

Mix remaining eggs with cream cheese and milk, season with salt, pepper, cumin and freshly grated nutmeg.

4.

Roll out the dough on a floured work surface to a circle of slightly more than 10" around. Line a lined baking dish with it, raising a rim. Spread the vegetables on the bottom and pour the egg mixture over them. Bake in preheated oven at 200 °C / 400 °F for approx. 40 minutes, covering quiche with baking paper 10-15 minutes before the end of cooking. Remove quiche from the oven and let cool until lukewarm. In the meantime, shake coriander dry, pluck leaves and sprinkle over quiche.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners