Tuesday 18 February 2014

Low carb recipe: quiche


Ground Almonds-50g
Table Salt-½ Tsp
Coconut Flour-50g
Almond or Hazelnut Butter                                 -25g
Coconut Oil-25g
Medium Eggs-5 Eggs
Double Cream-300ml
Whole Milk-50ml
Cheddar or Gruyere Cheese-140g
Streaky Bacon-100g/4 rashers
Closed Cup Mushrooms-125g


1. Preheat oven to 135C (fan oven - 125C non-fan).
2. Combine ground almonds, coconut flour and salt in a dry mixing bowl.
3. Melt the coconut oil gently (don't get it hot otherwise you'll prematurely cook the egg white in a minute) stir with the almond butter and add to the dry ingredients in the bowl. Mix thoroughly.
4. Separate 1 egg. Add the egg white to the dry ingredients bowl and make sure it's mixed in well.
5. Spread this mix over the base of a lightly greased/oiled flan or shallow cake tin and press down with the back of a metal spoon until firm.  If you have baking beans to bake blind, use them. If not, your crust will be crumbly, which is fine.
6. Bake in the pre-heated oven for roughly 45 minutes, but start checking at 30 minutes. When the mix is the same even slightly darker colour, across the entire base remove from the oven and set aside to cool completely somewhere dry.

7. While the base is cooling... turn up the oven to 160C (fan oven - 180C non-fan), cook up the chopped bacon with the thickly sliced mushrooms and asparagus in a frying pan in the butter.  Do not let the asparagus get soft at all.

8. Beat the other eggs, the remaining yolk, cream and milk together then add the cheese (grated) and plenty of seasoning.
9. Stir in half the bacon and asparagus, and carefully pour the mixture onto the baked base then scatter over the remaining bacon and asparagus.
10. Bake for 35-40 minutes until the filling is set, starting to turn golden and slightly puffed up above the case.
11. Allow to cool a little before removing from the tin.
12. Serve warm or at room temperature, with a green or tomato salad.

Nutrition Information

Nutrition Data Per Serving
Calories (kcal)615.5
Protein (g)21.6
Carbohydrate (g)4.6
Fat (g)55.9
Fibre (g)4.8
Fruit & Veg0.5

1 comment:

  1. Hi totkat, the recipe looks yummy. Sorry if I missed it but how many servings does it make for that wlr breakdown? Thanks