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Fresh Living Network
Low GI bacon and broccoli quiche

Low GI bacon and broccoli quiche

Lower in fat than many other quiches, this quiche also boasts broccoli which is classified by many as a superfood. Taken from the low GI, low fat recipe book by Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 1 (Tafelberg).
8
RECIPE TYPE:Light meals
 
ENERGY 1196KJ
CARB 30g
PROTEIN 14g
FAT 10g
Method

Pastry:

  • Rub together the flour, oat bran, margarine and salt until the mixture resembles bread crumbs.
  • Combine the egg and water.
  • Add one tablespoon at a time of the egg and water to the flour mix and combine to make a soft dough. Add more flour if it becomes sticky.
  • Cover the dough and chill for about 20 minutes.
  • Roll out and line a greased french flan dish or pie dish with the pastry.


Filling:

  • Drain the beans and mash with a fork – set aside.
  • Sprinkle the broccoli evenly over the pastry.
  • Fry the bacon and onion without adding any oil or other fat to the pan.
  • If it catches, add a little water and stir the bacon and onion.
  • Beat the eggs, milk and yoghurt. Add the salt, mustard powder and the mashed beans.
  • Add the onion and bacon to the milk and bean mix and pour over the quiche.
  • Sprinkle with the cheeses.
  • Bake at 180°C for 25 – 30 minutes until the filling is firm.
  • Serve with a large mixed salad to make a complete meal.
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Read our recipe disclaimer here

EXCLUSIONS

Dairy free Dairy free Dairy free Dairy free

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