25 March, 2017
Crustless Quiche
Crustless Quiche
Makes: 6 large or 10 small portions
Ingredients:
- 1/2 cup egg whites
- 1 egg
- 1/2 cup ricotta cheese
- 80ml skim milk
- 1/2 cup grated Parmesan
- 2 garlic cloves, finely grated
- 75g natural protein powder
- 100g butternut pumpkin, thinly sliced
- 100g bacon pieces
- 2 mushrooms, thinly sliced
- 3/4 cup baby spinach, shredded
- 1-2 tomatoes, halved and sliced
Method:
- Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray
- In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
- Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
- Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency
- In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
- Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
- Place the tomato slices gently on the top of the custard mixture
- Bake for 40-45 minutes until set with a gentle wobble in the middle
- Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
Nutritional Value per portion (10):
- Calories: 135
- Total fat: 6.4g
- Total carbohydrates: 3.1g
- Protein: 14.5g
Recipe Notes:
- Store covered in the fridge for a maximum of 3 days
- This recipe is freezer friendly to be consumed within 3 months.
Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.