Cauliflower-Crust Quiche.

• 份量: 8 servings
• 活動時間: 10 minutes
• 總時間: 1 hour 10 minutes

食材

½ head cauliflower (cut into small florets)

1 cup quinoa (cooked)

1 tablespoon olive oil

1 egg

½ cup part-skim shredded mozzarella

3 eggs

3 egg whites

1 cup two-percent milk

1 cup reduced-fat grated cheese (such as cheddar, Swiss or mozzarella)

2 tablespoons Parmesan (optional)

Salt to taste

Pepper to taste

2 strips turkey bacon (sliced (optional)

1½ cups chopped veggies of your choice (I used chopped broccoli, chopped tomatoes, sliced onions, chopped mushrooms, chopped spinach)

步驟

For the Crust:

Heat oven to 350˚.

Pulse cauliflower florets in a food processor to create rice-sized pieces. Be careful not to over-process.

Mix cauliflower rice and remaining crust ingredients in a bowl.

Spread mixture evenly in a pie pan or an oven-safe cast iron skillet (for extra crispiness). Bake for 15 minutes.

For the Quiche:

Whisk all quiche ingredients together.

Pour egg mixture on top of crust, and bake uncovered for about 45 minutes, or until the center is set and firm. Cut into 8 slices and enjoy.

營養

• 卡路里: 170 kcal
• 總脂肪: 8 g
• 飽和脂肪: 3.5 g
• 不飽和脂肪: 4.5 g
• 膽固醇: 80 mg
• 鈉: 250 mg
• 總碳水化合物: 70 g
• 膳食纖維: 1 g
• 總糖: 3 g
• 蛋白質: 12 g