Mushroom and broccolini crustless quiche
Savor the delicious flavors of a Mushroom and Broccolini Crustless Quiche. Made with sautéed onions, garlic, mushrooms, and fresh broccolini, blended with egg whites and sprinkled with cheddar and parmesan cheese. A healthy, protein-packed, low-carb dish perfect for any meal of the day!
- 01 May 2024
- Cook time 35 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
Crustless quiches are a delightful, low-carb alternative to the traditional quiche. This Mushroom and Broccolini Crustless Quiche combines the earthy flavors of mushrooms and the vibrant taste of broccolini with a light, fluffy egg filling. It's a perfect dish for breakfast, brunch, or even a light dinner. Let's dive into how you can make this delicious and nutritious meal at home.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C). Grease a pie dish or quiche dish with a bit of olive oil.
- Heat 1 tbsp of olive oil in a large skillet over medium heat.
- Add the finely chopped onion and cook until it becomes translucent, about 5-6 minutes.
- Add the minced garlic and sauté for another 1-2 minutes until fragrant.
- Add the sliced mushrooms to the skillet and cook until they release their moisture and start to brown, about 8-10 minutes.
- Stir in the broccolini pieces and cook for another 5 minutes, until they are tender but still bright green.
- Season with salt and pepper to taste, then remove the skillet from heat.
- In a medium bowl, whisk together the 4 egg whites until slightly frothy.
- Stir in the shredded cheddar cheese and 1 tbsp of the grated Parmesan cheese.
- Spread the cooked vegetables evenly over the bottom of the prepared pie or quiche dish.
- Pour the egg and cheese mixture over the vegetables, making sure it spreads evenly.
- Sprinkle the remaining 1 tbsp of grated Parmesan cheese on top.
- Place the dish in the preheated oven and bake for 25-30 minutes, or until the quiche is set and the top is lightly golden.
- Check by inserting a knife or toothpick into the center; it should come out clean.
- Allow the quiche to cool for a few minutes before slicing.
- Serve warm or at room temperature.
Tips:
- Feel free to add other vegetables like bell peppers or spinach for a colorful and more nutritious quiche.
- Ensure the vegetables are well-cooked before adding them to the egg mixture for the best texture.
- If you prefer a richer flavor, substitute some of the egg whites with whole eggs.
- To make the quiche fluffier, you can whisk the eggs whites until they are slightly frothy before combining them with the vegetables.
- Let the quiche cool for a few minutes before slicing to allow it to set properly.
- Store any leftovers in the refrigerator and enjoy them within 3 to 4 days.
This Mushroom and Broccolini Crustless Quiche is a versatile and delicious dish that's both healthy and satisfying. Whether you're making it for a special brunch or a weekday meal, it's sure to impress. With its combination of hearty mushrooms, fresh broccolini, and a light egg base, this quiche will quickly become a favorite in your household. Enjoy your culinary creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 140kcal | 5% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 12g | 4% |
| Fiber 3.07g | 8% |
| Sugar 4.95g | 5% |
| Fat | |
| Fat 8g | 9% |
| Saturated 2.69g | 9% |
| Cholesterol 11mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 36mg | 6% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.76mg | 59% |
| Vitamin B3 4.91mg | 31% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 90ug | 21% |
| Vitamin B12 0.21ug | 9% |
| Vitamin C 54mg | 63% |
| Vitamin E 0.18mg | 1% |
| Vitamin K 60ug | 49% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.51mg | 0% |
| Iron, Fe 0.81mg | 7% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 720mg | 21% |
| Selenium, Se 33ug | 61% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 1.36mg | 12% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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