I love quiches, and pizzas, but I often avoid preparing them because the excessive amount of kcal and fat. The new fashion of using cauliflower instead of flour is of course a perfect alternative, but there must be other ways, no?
The experiment of today is still not perfect, but it’s already going in the right direction.
For 2p : mix 100 mg of 00 flower, 3 table spoons of olive oil (good fat, you know), 50 grams of 0% Greek yoghurt (total amount of kcal = 175+360+ 30) and a pinch of salt. Use your hands to knead. If the consistency is a bit too dry, add water, spoon by spoon. Leave the dough in plastic film in the fridge.
Flatten the dough on baking paper (to adapt to the shape of the baking form) which is easy to do with your hands ( using a rolling pin is not possible if you do not want to add extra flower).
Pre -bake the dough 15-20 mins in a oven at 180° (with some dried peas or beans on baking paper).
For the filling of this quiche use a potatoe peeler. Slice 2 medium sized courgettes, 2 medium sized carottes, 1 long medium sized eggplant and 2 tomatoes. Put the eggplant on salt first for 30 mins, rinse and dry. While baking the dough, put the slices of vegetables on baking paper with a drizzle of olive oil (120 kcal). Bake them shortly in the hot oven to make them more movable.
Put the slices in circles in the round dough and create a colorful dish.
Finish with a mixture of 1 egg, 100 ml of very light cream, fresh chopped rosemarin, 1 teaspoon of curry powder, 4 chopped garlic cloves, and some salt (100+120 kcal).
Put the quiche in the oven at 180° for 30-40 mins.
Total amount kcal, without the vegetables = 905 for 2p and above all, it was more than OK!
Doc V's Healthy Kitchen 