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Healthy Quiche Recipe

Vegetables Quiche (For 3-4 persons) - Vegetarian and non vegetarian versions !

For the crust (applies for both veg/non-veg versions)

250g brown flour (Brown flour is better for health )

2g salt

4 full pinches of oregano

50g of margarine

115ml water

6 full spoon of tomato sauce

30g of grated cheese


Filling for the vegetarian version

450g mixed vegetables

Salt and pepper to season

6 full spoons of olive oil

2 cloves of garlic thinly chopped

1 large onion thinly chopped

2 full spoons of sugar

3 branches of thyme

200ml semi skimmed milk

6 triangles of Vache Qui Rit in Emmental

30g of grated cheese (final touch)

1/3 of green, red and yellow pepper

Filling for the non vegetarian version

250g mixed vegetables

200g of thinly sliced chicken breast

Salt and pepper to season

6 full spoons of olive oil

2 cloves of garlic thinly chopped

1 large onion thinly chopped

2 full spoons of sugar

3 branches of thyme

2 small eggs

200ml semi skimmed milk

3 triangles of Vache Qui Rit in Emmental


Procedure

Step 1: Preparing the crust; Mix all your dry ingredients together that are flour, salt and oregano

Step 2: Once your dry ingredients for the crust are well mixed, add in the margarine and continue mixing until all is uniformly mixed.

Step 3: Once process in step 2 is completed, add in the water and knead vigorously until you obtain the result in 2nd picture below. At this stage the dough for the crust should be neither too sticky nor too dry (to allow easy insertion in baking pan).

Step 4: Divide your dough into equal amounts (depending on the baking pan you are using). You may use a large "multi-muffin" pan like me or simply a large round pan (20cm - 25cm diameter, depends on height). Don`t forget to prick well the bottom of the crust using a fork or toothpick to ensure that it does not raise too much during cooking due to trapped air.

Step 5: Still using a fork, press on the crust border (decorative )

Crust ready



Step 6: Add a full spoon of tomato sauce (the one you normally use..) to each crust cup ..

Step 7: Add also some grated cheese and use your silicon brush to properly distribute them on the crust perimeter. Once done, your crust cup are ready !

Step 8: Preparing the filling !; In a frying pan, add your chopped onion, garlic, 1 spoon of sugar and 2 spoons of olive oil

Step 9: Once your mixture in above step becomes golden brown, proceed as indicated below with respect to veg/ non-veg version . Then season with 3 full pinches of salt, 2 full pinches of pepper, 4 full spoons of olive oil, and a spoon of sugar and stir fry for about 10 minutes on medium heat for the 1st 5 minutes and highest heat for the last remaining 5 minutes.

Step 10 : Still taking into consideration the veg/ non-veg version, proceed as indicated below. Mix them all as per your preference and add them to the vegetables/ meat-vegetables mixture (depending on your preference).

Step 11: On medium heat, stir them all until the cheese is fully melted and a consistent mixture is obtained

Step 12: Stop the heat and add some thyme leaves to the mixture (filling). Then proceed with filling your crust cup equally.

Step 13: Spread some grated cheese on top of each quiche and after cutting your green, red and yellow pepper, season with a small pinch of salt/pepper and spread them as well as in the picture below.

VOILA, Ready for oven !

Hot Hot Hot !








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