See how to prepare easy and nutritious options to make your meal delicious
Protein quiche is an excellent meal option for lunch, as it combines taste, practicality and a high nutritional value. Rich in protein, it helps to promote prolonged satiety, reducing hunger during the day and provides the nutrients necessary for maintenance and muscle gain.
Subsequently, take a look at 4 recipes for the protein quiches lunch!
Chicken quiche with cottage
Ingredients
Mass
- 1 cup of oat flour tea
- 1 tablespoon of olive oil
- 1 egg
- 1 pinch of salt
- 2 tablespoons of cold water
Filling
- 1 chest of cooked chicken and destroyed
- 1 cup of cottage cheese tea
- 3 eggs
- 1/2 cup of skim milk tea
- 1 chopped garlic tooth
- 1/2 chopped onion
- Rooms and black pepper ground to taste
- 1 teaspoon of nutmeg nutmeg
- 1 tablespoon of olive oil
Methods of preparation
Mass
In a container, mix oats, egg, olive oil and salt. Knead well until a homogeneous mass forms. If necessary, gradually add the frozen water to activate. Lift the dough into a removable bottom, pressing with your hands to cover the bottom and sides. Bake in a preheated oven at 180 ° C for about 10 minutes, only for pre-cottura. Reserve.
Filling
In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the grated chicken, season with salt, black pepper and nutmeg and mixes well. Reserve. In a container, beat the eggs with a fork until smooth. Add milk and cottage, mixing well. Add the seasoned chicken and mix until incorporating the ingredients. Pour the filling on the pre-alleged mass and spread well. Bake in a preheated oven at 180 ° C for about 25-30 minutes or until the brown surface and the filling company. Serve later.
Cagliata and dry tomatoes
Ingredients
Mass
- 1 cup of oat flour tea
- 1 tablespoon of olive oil
- 1 egg
- 1 pinch of salt
- 1 tablespoon of hydrated flax seeds (1 tablespoon of shattered flax seeds + 3 tablespoons of water)
Filling
- 4 eggs
- 1/2 cup of skim milk tea
- 150 g of cubic cubic cubic cheese
- 1/2 cup of chopped tomato tea
- 1/2 chopped onion
- 1 tablespoon of olive oil
- Chopped parsley, salt and ground black pepper to taste
- 1/2 teaspoon of oregano
Methods of preparation
Mass
In a container, mix oats, olive oil, egg, hydrated line and salt. Knead well until a homogeneous mass forms. Assigns a removable background, pressing the dough with your hands to cover the bottom and sides. Bake in a preheated oven at 180 ° C for 10 minutes of pre-cottura. Reserve.
Filling
In a pan, heat the olive oil over medium heat and brown the onion until it is transparent. Reserve. In a container, Beat eggs With a fork and add milk, cheese, dried tomatoes and braised onion. Season with salt, black pepper and oregano. Mix well. Pour the filling on the pre-alleged mass and spread it evenly. Bake in a preheated oven at 180 ° C for about 25-30 minutes, or until the filling company and lightly. Ends with chopped parsley before serving.
Quiche of mushrooms and tofu
Ingredients
Mass
- 1 cup of almond flour
- 1 tablespoon of olive oil
- 1 tablespoon of cold water
- 1 pinch of salt
- 1 tablespoon of hydrated flax seeds (1 tablespoon of shattered flax seeds + 3 tablespoons of water)
Filling
- 200 g of Tofu Fermo
- 1 cup of sliced champignon mushrooms
- 1 chopped garlic tooth
- 1/2 chopped onion
- 1/2 cup of almond almond sugar almond milk
- 2 tablespoons of olive oil
- 1 tablespoon of nutritional yeast
- 1/2 teaspoon of saffron
- Chopped parsley, salt and ground black pepper to taste
Methods of preparation
Mass
In a container, mix almond flour, olive oil, salt and hydrated flax seeds. Knead well until a homogeneous mass forms. If necessary, gradually add the frozen water to activate. Assigns a removable background, pressing the dough with your hands to cover the bottom and sides. Bake in a preheated oven at 180 ° C for 10 minutes of pre-cottura. Reserve.
Filling
In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the mushroom, season with salt and black pepper and brown for about 5 minutes until it is soft. Reserve. In a blender, beat the tofu, vegetable milk, nutritional yeast, turmeric, salt and black pepper until smooth. Mix this cream with skipped mushrooms. Pour the filling on the pre-alleged mass and spread well. Bake in a preheated oven at 180 ° C for about 25-30 minutes or until lightly brown and stopped. Serve with chopped parsley.
Spinach quiche with feta cheese
Ingredients
Mass
- 1 cup of wholemeal flour
- 1 tablespoon of olive oil
- 1 egg
- 1 pinch of salt
- 2 tablespoons of cold water
Filling
- 2 cups of tea chopped spinach
- 3 eggs
- 1/2 cup of skim milk tea
- 100 g of crumbly feta cheese
- 1/2 chopped onion
- 1 chopped garlic tooth
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
- 1/2 teaspoon of nutmeg nutmeg
Methods of preparation
Mass
In a container, mix wheat flour, olive oil, egg and salt. Knead well until a homogeneous mass forms. If necessary, gradually add the cold water until it turns on. Lift the dough into a removable bottom, pressing with your hands to cover the bottom and sides. Bake in a preheated oven at 180 ° C for 10 minutes of pre-cottura. Reserve.
Filling
In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the chopped spinach and brown for about 2 minutes, only until it is passionate. Season with salt and black pepper. In a container, beat the eggs with a fork until smooth. Add the milk and mix well. Add the cheese and nutmeg, mixing everything. Add the spinach braised to the mixture and mix until the ingredients are incorporated. Pour the filling on the pre-alleged mass and spread well. Bake in a preheated oven at 180 ° C for about 25-30 minutes or until the brown surface and the filling company. Serve later.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
