By HighSatiety diet: Meals that keep you fuller for longer.
Salmon and Broccoli Quiche
1 step
Prep:10minCook:1h 10min
It's difficult to buy a quiche that satisfies the HighSatiety diet criteria, partly due to the high calorie content of the pastry crust. The recipe uses a low calorie potato crust which allows a vast array of different quiche ingredients and it will still, most likely, be low in energy density. This salmon and broccoli version is also high in protein and makes a great filling lunch. If you're feeling extravagant use smoked or cooked fresh salmon.
Updated at: Sun, 11 Feb 2024 22:06:16 GMT
Nutrition balance score
Good
Glycemic Index
73
High
Glycemic Load
15
Moderate
Nutrition per serving
Calories231.6 kcal (12%)
Total Fat7.6 g (11%)
Carbs21 g (8%)
Sugars2.9 g (3%)
Protein19.7 g (39%)
Sodium569.7 mg (28%)
Fiber3.4 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Pierce the potatoes and microwave them for around 5 minutes until they are soft. Once cooled, scoop the flesh out from the skin and mix this with the flour in a bowl. Knead this mixture until it has a dough-like texture. Spray some light oil in a quiche dish then flatten this "dough" over the base and sides ensuring that it is of an even depth without any holes. Place the dish in a preheated oven at 180C for around 30 minutes until the quiche base has hardened. Meanwhile, boil the broccoli florets in slightly salted water until they are tender and then drain. Mix the broccoli, salmon and most of the chopped spring onions and place them evenly into the cooked quiche base. Blitz the cottage cheese and eggs in a blender then pour this mixture over the quiche filling, sprinkling the remaining spring onions over the top. Cook at 180C for around 30 minutes until the quiche is fully cooked through. Allow the quiche to cool to room temperature and refrigerate before serving.
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