Whole Grain Carrot Quiche
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.
(Percentage of daily recommendation)
| Calorie | 178 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 17.3 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 395 mg | (10 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
Mix remaining eggs with cream cheese and milk, season with salt, pepper, cumin and freshly grated nutmeg.
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.