Roasted Veggie Quiche
Roasted Veggie Quiche is a balanced and nutrient-dense option for individuals following an Indian weight loss diet:
Whole wheat flour provides complex carbohydrates and dietary fiber.
Roasted vegetables offer vitamins, minerals, and antioxidants.
Low-fat cheese and eggs contribute protein and healthy fats.
INGREDIENTS
For the Quiche Crust:
- 1 cup whole wheat flour
- 1/2 teaspoon salt
- 1/4 cup olive oil
- 2-4 tablespoons ice water
For the Filling:
- 1 cup mixed roasted vegetables (such as bell peppers, zucchini, broccoli, and onions), chopped
- 1/2 cup grated low-fat cheese (such as mozzarella or cheddar)
- 4 large eggs
- 1 cup low-fat milk
- Salt and pepper to taste
- Pinch of nutmeg (optional)
INSTRUCTIONS
For the Quiche Crust:
In a mixing bowl, combine the whole wheat flour and salt.
Drizzle in the olive oil and mix until the mixture resembles coarse crumbs.
Gradually add ice water, one tablespoon at a time, and mix until the dough comes together. You want the dough to hold its shape when pressed.
Shape the dough into a disk, wrap it in plastic wrap, and refrigerate for about 30 minutes.
Preheat your oven to 375°F (190°C).
On a floured surface, roll out the chilled dough to fit a pie dish.
Carefully transfer the rolled-out dough to the pie dish and press it gently into the bottom and sides.
Trim any excess dough hanging over the edges of the pie dish.
Prick the bottom of the crust with a fork to prevent it from puffing up while baking.
Bake the crust in the preheated oven for about 10-12 minutes, or until it’s lightly golden.
For the Filling:
In a bowl, whisk together the eggs, low-fat milk, salt, pepper, and a pinch of nutmeg if desired.
Spread the chopped roasted vegetables evenly over the pre-baked quiche crust.
Sprinkle the grated low-fat cheese over the vegetables.
Carefully pour the egg mixture over the vegetables and cheese.
Place the quiche in the oven and bake for about 30-35 minutes, or until the filling is set and the top is golden.
Remove the quiche from the oven and let it cool slightly before slicing.
Serve the Roasted Veggie Quiche warm as a flavorful and protein-rich breakfast, brunch, or lunch option.
TIPS
Experiment with different combinations of roasted vegetables to suit your taste preferences.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy the Roasted Veggie Quiche with a side salad for a complete meal.
As always, consult with a nutritionist or healthcare professional for personalized advice and guidance on your weight loss journey, especially if you have specific dietary restrictions or health concerns.
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 12-15g
- Carbohydrates: 20-25g
- Fat: 12-15g
- Fiber: 3-5g
