Properties :

This broccoli and cheese quiche is a nutrient-rich dish, providing a good balance of protein, vitamins, and fiber. The eggs offer a high-quality source of protein and essential amino acids, while broccoli is packed with vitamins C and K, as well as fiber, which supports digestion and immune function. The cheese adds a creamy texture and contributes calcium for bone health. Additionally, the dish provides healthy fats, particularly if you use options like low-fat cream or cheese. This meal can serve as a satisfying breakfast or light lunch, offering lasting energy and fullness throughout the day.

Ingredients :

Wheat Flour : 1 Cup

Butter Oil : 1/4 Cup

Water : 1/4 Cup

Broccoli : 1 Piece

Mozzarella : 1 Cup

Gouda- Cheddar-

Chicken Egg : 2 Piece

Heavy Cream : 1/2 Cup

Garlic : to taste

Salt : as needed

black pepper : to taste

Thyme : to taste

Broccoli and Cheese Pie, a deliciously cheesy, veggie-filled treat with a golden, buttery crust !

Recipe :

For 4 people

Step 1: Preheat the Oven and Prepare the Pan

Preheat the oven to 180°C (356°F).
Grease the pie dish with butter or oil.

Step 2: Prepare the Dough

In a large bowl, mix the flour and salt together.
Add the cold butter and cut it into the flour mixture until it resembles breadcrumbs.
Gradually add the cold water, mixing gently until the dough comes together.
Wrap the dough in plastic wrap and refrigerate for 30 minutes.

Step 3: Cook the Broccoli

Steam or boil the broccoli until slightly tender.

Step 4: Prepare the Filling

In a bowl, beat the eggs, cream (or milk), and season with salt, pepper, thyme, or nutmeg.
Add 3/4 of the cheese to the egg mixture and stir to combine.

Step 5: Assemble the Pie

Roll out the dough and place it in a pie dish, pressing the edges to form a crust.
Spread the cooked broccoli evenly over the dough.
Pour the egg and cheese mixture over the broccoli.
Top with the remaining cheese.

Step 6: Bake the Pie

Bake the pie in the preheated oven for 30-40 minutes, or until the top is golden and set.

Step 7: Cool and Serve

Let the pie cool for a few minutes before slicing and serving.

Enjoy your delicious broccoli and cheese pie!

Description:

When preparing this quiche, it's important to ensure the broccoli is well-cooked to prevent it from being too crunchy and hard to blend with the creamy filling. If you use store-bought pie crust, consider opting for a whole-grain or gluten-free version for a healthier alternative. For a lighter version, use low-fat cheese and replace heavy cream with milk or a plant-based substitute. Be sure to preheat your oven to the correct temperature before baking and check the quiche’s doneness by gently shaking the pan—if the filling is set and the top is golden brown, it's ready. Allow it to cool for a few minutes before slicing to avoid the filling from spilling out.

Description of diets:

This quiche is suitable for vegetarian diets as it contains no meat but includes eggs and cheese. It can be adapted for low-calorie diets by using light cream, reduced-fat cheese, and reducing the amount of crust used. However, it is not suitable for ketogenic diets due to the pie crust, which is high in carbohydrates. For gluten-free diets, a gluten-free crust can be used, while for vegan diets, eggs and cheese should be replaced with plant-based alternatives. The dish is also high in protein, making it a good option for muscle repair and growth. If following a DASH diet, be mindful of the sodium content, especially if using salted cheese or adding extra salt.