Quiche Dukarraine
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Lean Ham cubes -125 gramsOnions - 6 tbsp chopped ( you can adapt to your daily allowance)Sweetener (Optional)4 X eggsOat Bran 6 X TablespoonsFrench quark 0 percent, 220 gramNutmeg, ground : to tasteSalt to tastePepper, Ground, 0.5 tspWater 30 mL
Crust
Pre-heat over at 150 Celsius Degrees. Prepare crust by mixing Oat Bran with Salt (optional) and then add the Water. Use a fork to mix. Let rest for 5 minutes.
I used a teflon 6 muffins tray for 2 daily daily portions (use greased paper if no teflon). I lined the bottom with oneTbs of above mixture. Press with fingers to homogenize the crust. Place in the oven for 15 minutes. When time is up take out of the oven and leave to cool for 1/2 hour.
Filling
I cook the onions with some water and sweetener ( so I have the taste that they are caramelized). Once onions cooked add the cubed ham ( if you find some other dukan friendly smoked meat, please feel free as there is no Turkey Bacon where I live). You want the ham and onions to get as golden as possible without burning, unless you enjoy that ! Take out from stove.
Take 220 Grams of Quark and mix with eggs, until you obtain a yellowish cream. Add Salt, Pepper and nutmeg to taste. Once all is mixed in, add the onions / ham mixture to the filling and mix.
Pour this mixture into the crust (attention use a spoon to ensure ham / onions are correctly divided amongst the servings if you use a 6 muffing tray like me) and place in the oven at 200 degrees celsius for 15 minutes. If you do one pie pan you may need to cook longer. The goal is to have a golden topped Quiche. I would suggest leave a couple of minutes to rest before you take it out of the mould.
They can be frozen after cooked and reheated for future consumption.
Serving Size: The recipe is for 6 servings. Provide you use Low Fat / Low Carb ingredients you can have two servings.
Number of Servings: 6
Recipe submitted by SparkPeople user SABRINALONDON21.
Pre-heat over at 150 Celsius Degrees. Prepare crust by mixing Oat Bran with Salt (optional) and then add the Water. Use a fork to mix. Let rest for 5 minutes.
I used a teflon 6 muffins tray for 2 daily daily portions (use greased paper if no teflon). I lined the bottom with oneTbs of above mixture. Press with fingers to homogenize the crust. Place in the oven for 15 minutes. When time is up take out of the oven and leave to cool for 1/2 hour.
Filling
I cook the onions with some water and sweetener ( so I have the taste that they are caramelized). Once onions cooked add the cubed ham ( if you find some other dukan friendly smoked meat, please feel free as there is no Turkey Bacon where I live). You want the ham and onions to get as golden as possible without burning, unless you enjoy that ! Take out from stove.
Take 220 Grams of Quark and mix with eggs, until you obtain a yellowish cream. Add Salt, Pepper and nutmeg to taste. Once all is mixed in, add the onions / ham mixture to the filling and mix.
Pour this mixture into the crust (attention use a spoon to ensure ham / onions are correctly divided amongst the servings if you use a 6 muffing tray like me) and place in the oven at 200 degrees celsius for 15 minutes. If you do one pie pan you may need to cook longer. The goal is to have a golden topped Quiche. I would suggest leave a couple of minutes to rest before you take it out of the mould.
They can be frozen after cooked and reheated for future consumption.
Serving Size: The recipe is for 6 servings. Provide you use Low Fat / Low Carb ingredients you can have two servings.
Number of Servings: 6
Recipe submitted by SparkPeople user SABRINALONDON21.
Nutritional Info Amount Per Serving
- Calories: 107.6
- Total Fat: 5.1 g
- Cholesterol: 123.3 mg
- Sodium: 436.4 mg
- Total Carbs: 4.6 g
- Dietary Fiber: 0.6 g
- Protein: 11.6 g
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