PON #01: SMOKED SALMON and BROCCOLI QUICHE (Crustless)

Prep:5minCook:40min

The beautiful, delicate combination of broccoli and smoked salmon works wonderfully in this protein-rich quiche. A touch of seasoning and a generous sprinkle of spring onions adds a punch of flavour to make this a recipe you'll make time and time again.

Updated at: Thu, 17 Aug 2023 07:38:16 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories140.4 kcal (7%)

Total Fat8.6 g (12%)

Carbs2.2 g (1%)

Sugars0.9 g (1%)

Protein12.9 g (26%)

Sodium359.8 mg (18%)

Fiber0.6 g (2%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 headbroccoli

cut into small florets

low-calorie cooking spray

2spring onions

trimmed and finely chopped

8eggs

large

2 TbspPhiladelphia light

sea salt

4 slicessmoked salmon

cut into small pieces

freshly ground black pepper

Instructions

Step 1

Steam or boil the broccoli florets for 3-4 minutes, then drain and pat dry with paper towel. Set aside to cool.

Step 2

Spray a frying pan with a little low-calorie cooking spray, place over a medium heat, add the spring onions and fry for 2-3 minutes until softened.

Step 3

Beat the eggs with the quark and a pinch each of salt and pepper in a medium bowl until smooth with no lumps.

Step 4

Arrange the broccoli, smoked salmon and spring onion in a 20cm (8in) round silicone mould or flan dish, then pour over the egg mix. Bake in the oven for 20-25 minutes or until set and golden on the top.

Step 5

Remove from the oven and serve warm or cold.