3 minute read
HEALTHY GARDEN QUICHE
The Garden quiche is a very rustic-looking dish, that is packed with the goodness of eggs, milk and a whole range of colourful veggies like spinach, mushrooms, green capsicums, cherry tomatoes and more. when prepared with a scrumptious sweet potato crust and without flour, it becomes an excellent gluten-free option for quiche lovers.
The usual flour-based crust can be replaced by a base made out of sweet potato slices, and the filling is wholesome and nutritious. All this with a dash of Italian herbs and cheese to top it all!
Perfect for a Sunday morning breakfast with your family.
Healthy Garden Quiche with Flourless Crust
Ingredients:
• Cooking spray
• 1 large sweet potato, cut into thin slices
• 1 tsp olive oil
• 1 tbsp chopped garlic
• ¼ cup green capsicum diced
• 1 tbsp mixed Italian herbs
• 1 large white onion, diced
• 5 cherry tomatoes diced
• 1 cup spinach
• ¼ tsp salt
• 8 to 10 Chicken cocktail sausages (optional)
• Freshly ground black pepper
• 4 large eggs
• ¼ cup milk
• 2 -3 cubes of cheese (Cheddar/Feta/Goat Cheese)
Method :
To make the sweet potato crust :
• Preheat the oven to 180 degrees celsius.
• Grease the pie dish with nonstick cooking spray.
• Add the sweet potato slices all around the base (as shown in the picture below). Cut some in half if you need them to fit on the sides.
• Spray the sweet potatoes with additional nonstick cooking spray.
Bake for 20 minutes. Once done, remove it from the oven and allow it to cool for 5 minutes.
• In the meantime, prepare the filling for the quiche.
To Prepare The Veggie Filling :
• Heat a pan and add olive oil.
• Add chopped garlic, onion and diced tomato; saute for a few minutes. Then add spinach, mushroom, chicken cocktails and the tomatoes.
• Saute for another minute, or until spinach wilts. Remove from heat and set aside to cool.
• In a medium bowl, whisk together eggs, milk, salt and pepper.
• Add spinach mixture over the baked sweet potato crust, then pour egg mixture over the top.
• Sprinkle cheese crumbles on top, along with an additional sprinkle of salt and pepper.
• Bake in the preheated oven at 180 degrees Celsius for 45 minutes or till the top of the quiche looks firm and done.
• Cool the baked quiche for a few minutes, cut into slices and serve.
About the Author:
Greta Fernandes is a certified nutritionist and food blogger based in Mumbai. She is a self-taught baker and runs DeliciouslyURS, an online confectionery that specialises in sugar-free cakes. Deliciously URS provides pan India delivery of brownies, cookies, and tea cakes – both, sugarfree and regular versions.
To place orders for cakes and other confections from Deliciously URS, contact Greta on:
WhatsApp: 8369880446
Facebook: https://www.facebook.com/deliciouslyursbygreta
Website: https://deliciouslyurs.com/
