Veggie packed quiche

0
120
Serves 4

Ingredients:

For the crust:

  • 1 tbsp ghee or coconut oil, plus extra for greasing, melted
  • 2 medium courgettes, grated
  • 1 egg, beaten
  • 1 tbsp coconut flour
  • Pinch of salt

For the filling:

  • 5 whole eggs and 2 egg whites, beaten
  • 3 tbsp unsweetened plain almond milk
  • 1 tsp mustard
  • Salt and black pepper
  • 200 g cauliflower, roughly chopped
  • Handful of fresh spinach, chopped

For topping:

  • 2 medium tomatoes, sliced

Method:

  1. Preheat the oven to 200˚C/180˚C fan/gas mark 6. Lightly grease a pie dish with melted ghee or coconut oil.
  2. Wrap the grated courgette in layers of kitchen paper. Hold them over the sink and squeeze all of the liquid out, then place into a large bowl.
  3. Add the remaining crust ingredients and combine thoroughly.
  4. Place the courgette mixture into the prepared pie dish and use the back of a spoon to spread it all around the dish. Place in the oven and bake for 10 minutes.
  5. Remove the crust from the oven and set aside, leaving the oven on.
  6. In a large mixing bowl, combine the eggs and egg whites, almond milk, mustard and some salt and black pepper.
  7. Put the cauliflower into a food processor and pulse until it resembles rice.
  8. Add the cauliflower and spinach to the egg mixture and stir to combine. Pour the mixture into the crust and top with the tomato slices.
  9. Bake for 20 minutes, then loosely cover with parchment paper and return to the oven for another 8-10 minutes, or until the top is golden brown and the centre is firm and set.
  10. Allow to cool for 6-8 minutes, then slice and serve with a salad.

Nutritional Information:

Per Serving: 194 kcal, 11.1g fat (5.4g saturated), 11.2g carbs (5.4g sugars), 14.6g protein, 4.5g fibre, 0.239g sodium