Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Wild Garlic (or Leek) Tomato Quiche
- Ingredients
- 1 pc Parmesan (about 1 ounce)
- 5.3 ozs Pastry flour
- 2.3 ozs Cultured butter
- 9 ozs Cherry tomatoes
- 2 red onions
- 1 tsp olive oil
- salt
- peppers
- 1 handful Wild garlic (about 1.5 ounces, or leeks)
- 8 ozs cream cheese (5% fat)
- 4 ½ fluid ozs
- 4 eggs
- Nutmeg
For the dough: Grate the Parmesan. In a bowl, stir the Parmesan with the flour. Add 1/4 cup of the butter and knead until crumbly. Add some cold water if necessary. Knead until a smooth dough is formed. Shape into a disk, wrap in plastic wrap and refrigerate for 30 minutes.
For the filling: Grease a 10-inch quiche dish with the remaining butter. Rinse and halve the tomatoes. Peel and halve the onion. Cut into strips.
Heat the oil in a skillet set over medium heat. Sauté onions until soft and translucent. Season with salt and pepper to taste, and remove from heat. Rinse wild garlic, shake dry and cut into strips. Reserve 1 tablespoon for garnish.
In a bowl, whisk the cream cheese with the milk and eggs until smooth. Season with salt, pepper and nutmeg to taste.
For assembly: On a floured surface, roll the dough into a thin layer and line the quiche dish. Place the onions on the bottom of the pastry shell and pour the egg mixture over top. Top with the tomatoes. Bake in a 390°F oven until golden brown, about 40-45 minutes. Sprinkle with the reserved wild garlic.
(Percentage of daily recommendation)
| Calorie | 160 cal. | (8 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
Healthy, because
Spelt is good fun! The grain is a source of the essential amino acid tryptophane, which can be converted in the body into the good mood hormone serotonin and ensure a positive mood.
Even smarter
This quiche is great for freezing: after defrosting, bake it again briefly in the oven and it tastes like freshly made.