Protein Loaded Quiche

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We’re in for another installment of healthy recipes, in this post – we’ll outline how to make your very own, protein loaded quiche. In case you’re new to the blog, we’re avid fans of eating a healthy, tasty diet – that’s right, looking great doesn’t require any starvation methods or major sacrifices to the foods you love to eat! In fact; we recommend them; only amended versions – which is what we teach you how to do! Today’s recipe incorporates all the above and more, the perfect blend of taste, nutrition and protein.

High Protein Quiche RecipeQuiche’s offer a day-long meal option, – breakfast, lunch or dinner, you name it; both easily customizable to include vegetables  and can be conveniently stored as leftovers. They offer a moderate level of carbohydrates to provide adequate energy levels throughout the day, amongst high levels in calcium (for strong teeth and bones), amino acids, vitamin A, iron and vitamin C. As well as the benefits we’ve mentioned here, quiche’s contain a high egg content, helping to prevent cataracts, strengthening hair and nails, as well as decreasing chances of blood clots and stroke.

Protein Loaded QuicheIngredients

  • 15 egg whites
  • 4 whole eggs
  • 1kg chicken breast (or turkey, give or take to your liking)
  • 1 orange capsicum diced
  • 1 eggplant sliced
  • 1 medium onion diced
  • 1 cup broccoli
  • 1 bag of spinach
  • 200g mushrooms sliced
  • 2 cups mozzarella cheese
  • 1 cup skim or low fat milk
  • 4 tablespoons extra virgin oil
  • salt/pepper to taste
  • decent sized baking tray
  • saucepan or wok

Method

  1. Stir fry capsicum, mushroom, spinach, broccoli, onion, garlic (optional), chicken and eggplant with olive oil, adding salt and pepper to taste. Once soft, place to the side to rest.
  2. Add 15 egg whites, and 4 whole eggs to a medium bowl, whisk together with milk until combined
  3. Spray your quiche tray lightly with oil before adding milk and egg mixture, as well as chicken and vegetables to the tray.
  4. Add 1 cup mozzarella cheese and stir within the mixture.
  5. Cover with aluminum foil, sparingly poking holes with a fork to allow steam to escape.
  6. Bake at 190 degrees Celsius in a preheated oven for approximately 40 minutes
  7. Remove foil covering and evenly place the remaining cup of mozzarella cheese and bake for a further 5 minutes

Nutritional Information (Based upon 1 slice – recipe makes 9 slices)Calories – 474
Total fat – 25g
Sodium – 795mg
Total carbohydrates – 10g
Protein – 48g
Calcium – 285mg
Vitamin A – 280mcg
Vitamin C – 35mg

Protein – The protein numbers of your quiche depend upon what source you use, for a vegetarian alternative, beans or lentils may be the way to go to encompass a high level of protein. However, for meat-lovers, chicken, beef, lamb and turkey are amongst the number of options you have to incorporate within your quiche.

Vitamins and Minerals – As well as the large amount of eggs we’ve included, the additional vegetables not only compliment the quiche’s delicious taste, but also provide high levels of iron and zinc to help maintain the health of your nervous system.

Making the healthier quiche choice isn’t difficult, nor is it at a sacrifice to it’s tastiness! Placing the eggs, vegetables and chicken directly into the baking dish removes the main source of a quiche’s fat quantity, that is, the buttered crust (high in saturated fat). Limiting yourself on the amount and type of cheese you use will vastly reduce the fat content, and a lean meat alternative in place of say, high fat bacon; is the way to go!

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