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High Protein Crustless Quiche Recipe

High Protein Crustless Quiche Recipe

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Ingredients:

Serving

2 zucchini
2 eggs
500 ml quark or 500 ml fromage blanc
2 tbsp oat bran
1 tbsp wheat bran
1 onion, diced

Directions:

Preheat the oven to 180°C/Gas 6.
Wash and dice the zucchini.
Pour 200ml of salted water in a large casserole, with the Nutmeg & pepper and bring to the boil.
Place the courgettes into the water and boil for 2 minutes.
Add the Wheat & Oat Bran and let cook for a further minute stirring constantly.
Remove from heat.
In a clean bowl, beat the eggs together with the Fromage Frais, Quark, onions and Gruyere and season with salt and pepper to taste.
Pour into a silicon quiche mold and bake for 30 minutes.
This dish may be enjoyed fresh from the oven or cold.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	192.81 Kcal (807 kJ)
Calories from fat	100.73 Kcal
		% Daily Value*
Total Fat	11.19g	17%
Cholesterol	81.84mg	27%
Sodium	32.64mg	1%
Potassium	123.12mg	3%
Total Carbs	11.64g	4%
Sugars	1.13g	5%
Dietary Fiber	1.44g	6%
Protein	13.94g	28%
Vitamin C	3.8mg	6%
Iron	0.7mg	4%
Calcium	22.2mg	2%

Amount Per 100 g
Calories	104.87 Kcal (439 kJ)
Calories from fat	54.79 Kcal
		% Daily Value*
Total Fat	6.09g	17%
Cholesterol	44.52mg	27%
Sodium	17.75mg	1%
Potassium	66.97mg	3%
Total Carbs	6.33g	4%
Sugars	0.61g	5%
Dietary Fiber	0.78g	6%
Protein	7.59g	28%
Vitamin C	2.1mg	6%
Iron	0.4mg	4%
Calcium	12.1mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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