Find out how to prepare delicious and nutritious versions to include in the diet
Light, versatile and full of flavor, the quiche are an excellent option for those looking for practicality without sacrificing nutrition for lunch. By combining ingredients rich in protein such as chicken, salmon, eggs and cheese, these recipes are perfect for maintaining satiety and giving energy during the day.
Subsequently, take a look at 5 versions of quiche of proteins who will transform your meals into delicious and balanced moments!
Chicken quicks with zucchini
Ingredients
Mass
- 3 cups of wheat flour tea
- 200 g of non -salted butter
- 1 egg
- Gets up to taste
- Burro fat
Filling
- 250 g of boiled chicken breast
- 1 courgette courgette
- 1/2 peeled and chopped onion
- 3 eggs
- 1/2 cup of sour cream tea
- 1/2 cup of milk tea
- 1 tablespoon of olive oil
- Salt, ground black pepper and chopped parsley to taste
Methods of preparation
Mass
In a container, place the whole wheat flour, butter, egg and salt and mix until smooth. Cover with plastic movies and refrigerate for 30 minutes. Then fatten a removable bottom with butter bottom and cover the bottom and sides with the dough. Practice the bottom with the help of a fork and bake in a preheated oven at 180 ° C for 15 minutes. Remove from the oven and set aside.
Filling and assembly
In a pan, put the olive oil and bring over medium heat. Add the onion and brown. Add the courgettes and brown until lightly soft. Add the chicken and brown. Season with salt and black pepper. Arrange the mixture above the dough and set aside.
In a container, put the eggs, milk and sour cream and mix until smooth. Pour the cream on the chicken and courgettes and cook preheated to 180 ° C for 35 minutes. Remove from the oven, wait with warm and stunning care. You stop decorating with the parsley and serve then.
Tuna quicks with pod
Ingredients
Mass
- 1 1/2 cup of wheat flour
- 1 cup of olive oil tea
- 1 egg
- 1 pinch of salt
- Flour wheat flour
- Olive oil to gain weight
Filling
- 170 g of naturally drained solid tuna
- 1 cup of tea pod bite
- 1/2 peeled and chopped onion
- 1 tablespoon of olive oil
- 3 eggs
- 1/2 cup of sour cream tea
- 1/2 cup of rough tofu
- Rooms and black pepper ground to taste
Methods of preparation
Mass
In a container, place the flour and salt and mix. Add the olive oil and mix up to a crumbs. Add the egg and mix up to a homogeneous consistency. Ball -shaped model, wrap in cinematographic plastic and refrigerate for 20 minutes.
Afterwards, sprinkle a smooth surface with wheat flour, arrange the dough and open with the help of a roll. Arrange on a pan with a removable bottom fattened with olive oil and bake in a preheated oven at 180 ° C for 10 minutes. Remove from the oven and set aside.
Filling and assembly
In a pan, put the olive oil and bring over medium heat. Add the onion and brown. Add the pod and tuna and brown for 5 minutes. Season with salt and black pepper. Turn off the heat and set aside. In a container, put the eggs, cream and tofu and mix up to a cream. Arrange the pod and tuna on the dough and cover with the cream. Bake in a preheated oven at 180 ° C for 35 minutes. Serve later.
Kiche of minced meat and egg
Ingredients
- 250 g of minced meat hang
- 4 eggs
- 1/2 cup of ricotta cream tea
- 1/2 peeled and chopped onion
- 1 clove of peeled and chopped garlic
- Salt, ground black pepper and chopped green smell to taste
- 1 tablespoon of olive oil
- Olive oil to gain weight
Methods of preparation
In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add minced meat and brown until the reddish color lose. Turn off the fire and the season with salt, black pepper and green smell. In a container, place the ricotta cream and eggs and beat until smooth.
Grease a removable pan with olive oil. Cover the bottom and sides of the shape with the meat and pour the mixture with the ricotta cream above. Bake in a preheated oven at 180 ° C for 30 minutes. Remove from the oven and serve then.
Salmon quiche with broccoli
Ingredients
Mass
- 3 cups of wheat flour tea
- 200 g of non -salted butter
- 1 egg
- Gets up to taste
- Burro fat
Filling
- 200 g of diced salmon
- 1 cup of tea broccoli cooked and chopped
- 3 eggs
- 1/2 cup of sour cream tea
- 1/2 cup of milk tea
- Rooms and black pepper ground to taste
Methods of preparation
Mass
In a container, place the whole wheat flour, butter, egg and salt and mix until smooth. Cover with plastic movies and refrigerate for 30 minutes. Then fatten a removable bottom with butter bottom and cover the bottom and sides with the dough. Practice the bottom with the help of a fork and bake in a preheated oven at 180 ° C for 15 minutes. Remove from the oven and set aside.
Filling and assembly
In a container, put the eggs, cream and milk and mix up to a homogeneous consistency. Season with salt and black pepper. Arrange the salmon and broccoli cubes on the pre-cotta mass. Cover with the mixture with sour cream. Bake in a preheated oven at 180 ° C for 35 minutes. Remove from the oven and serve then.
White cheese quiche
Ingredients
Mass
- 3 cups of full flour tea
- 1 cup of coconut oil
- 1 egg
- Gets up to taste
- Coconut oil to fatten
Filling
- 350 g of white cheese
- 3 egg
- 1/2 cup of skim milk tea
- Gets up to taste
Methods of preparation
Mass
In a container, place the whole wheat flour, coconut oil, egg and salt and mix until smooth. Cover with plastic movies and refrigerate for 30 minutes. Then fatten a removable bottom with coconut oil and cover the bottom and sides with the dough. Practice the bottom with the help of a fork and bake in a preheated oven at 180 ° C for 15 minutes. Remove from the oven and set aside.
Filling and assembly
In a container, place the white cheese, eggs, skim milk and salt and mix to incorporate. Pour the dough over and cook preheated to 180 ° C until golden brown. Remove from the oven and serve then.
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.
