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Ингредиенты
- Basic Quiche And Tart Pastry (see recipe)
- 1 c. small broccoli florets
- 3 x Large eggs
- 2 x green onions, including some of the tender green tops thinly sliced
- 1 1/2 c. lowfat milk
- 1/4 tsp salt
- 1/4 tsp freshly-grnd black pepper
- 1/8 tsp freshly-grated nutmeg
- 6 ounce creamy fresh goat cheese
Инструкции
- Preheat an oven to 425 degrees.
- On a lightly floured work surface, roll out the pastry dough into a round 12 inches in diameter. Drape the round over the rolling pin and carefully transfer to a 9-inch tart pan with removable bottom. Gently ease the pastry into the pan. Trim the pastry even with the pan rim.
- Prick the bottom and sides of the pastry shell with fork tines. Form a double-thick 12-inch square of aluminum foil, poke a few holes in it, then press it into the pastry-lined pan. Bake for 8 min. Remove the foil and bake till the pastry looks dry but not brown, about 4 min longer. Remove from the oven; reduce the temperature to 325 degrees.
- Bring a saucepan three-fourths full of lightly salted water to a boil. Add in the broccoli and cook till tender-crisp, about 5 min. Drain well, pat dry, and set aside. In a bowl, using a fork, beat the Large eggs till lightly frothy. Stir in the green onions, lowfat milk, salt, pepper, and nutmeg.
- Scatter the broccoli proportionately in the pastry shell. Drop small clumps of the goat cheese proportionately among the florets; carefully pour in the egg mix. Bake till a knife inserted into the center comes out clean, 35 to 40 min. If the edges are browning too quickly, cover them with strips of aluminum foil.
- Transfer to a rack to cold for 15 min. Remove the pan rim and place the quiche on a serving plate. Serve hot.
- This recipe yields one 9-inch quiche; 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 136g | |
| Recipe makes 6 servings | |
| Calories 171 | |
| Calories from Fat 96 | 56% |
| Total Fat 10.83g | 14% |
| Saturated Fat 5.72g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 129mg | 43% |
| Sodium 304mg | 13% |
| Potassium 189mg | 5% |
| Total Carbs 6.59g | 2% |
| Dietary Fiber 0.5g | 2% |
| Sugars 3.95g | 3% |
| Protein 11.85g | 19% |
