🥦🧀 Artichoke and Smoked Gouda Crustless Quiche 🥦🧀
History:
Quiche is a savory custard pie that originated in France, with its roots going back to the medieval German kingdom of Lothringen, now Lorraine. Originally, quiche was made with a pastry crust, but the crustless version has become quite popular due to its gluten-free and low-carb appeal. Artichoke and Smoked Gouda Crustless Quiche is a delightful variation of this classic dish.
Components:
- Eggs: The primary binding and flavor component of the quiche.
- Artichokes: Canned or marinated artichoke hearts, drained and chopped, add a unique, tangy flavor.
- Smoked Gouda Cheese: This cheese is essential for its smoky, rich flavor and creamy texture.
- Milk or Cream: Provides creaminess and texture to the filling.
- Onions: Sautéed onions add a sweet, savory element.
- Garlic: For a subtle but delightful hint of garlic flavor.
- Salt and Pepper: To season the dish.
- Herbs and Spices: Optional herbs like thyme or chives can be added for extra flavor.
Steps to Prepare:
-
Preheat Oven: Preheat your oven to 350°F (175°C).
-
Prepare the Artichokes: Drain and chop the artichoke hearts if you’re using canned ones. If you’re using marinated artichokes, make sure to blot them with a paper towel to remove excess oil.
-
Sauté Onions and Garlic: In a skillet, sauté finely chopped onions and minced garlic until they’re translucent and aromatic. Let them cool slightly.
-
Whisk Eggs and Milk/Cream: In a large bowl, whisk together eggs and milk or cream. Season with salt and pepper. You can add herbs and spices at this point.
-
Add Artichokes and Cheese: Gently fold in the chopped artichokes and grated smoked Gouda cheese into the egg mixture. Reserve some cheese for topping.
-
Grease a Baking Dish: Use a buttered or greased baking dish (usually a pie dish or a quiche pan).
-
Pour the Mixture: Pour the egg and filling mixture into the prepared dish.
-
Top with Cheese: Sprinkle the remaining cheese on top for a golden, cheesy crust.
-
Bake: Place the dish in the preheated oven and bake for about 35-40 minutes. The quiche is ready when it’s set in the center and has a golden top.
-
Cool: Allow the quiche to cool for a few minutes before slicing and serving.
Time Needed:
- Preparing and assembling the quiche typically takes about 15-20 minutes.
- Baking time can vary, but it’s usually around 35-40 minutes.
- So, in total, you can expect to spend around 50-60 minutes from start to finish.
This Artichoke and Smoked Gouda Crustless Quiche is a delightful, flavorful, and gluten-free dish perfect for brunch, lunch, or a light dinner. Enjoy your cooking adventure! 🍽️🥚🧀🍴👨🍳👩🍳
🥗 Nutrition Facts and Health Information 🥗
Artichoke and Smoked Gouda Crustless Quiche is a delicious dish, but it’s important to be mindful of its nutritional aspects. Here are some key details:
Nutrition Facts (Approximate Values for a Single Serving):
- Calories: 250-300 kcal
- Total Fat: 18-22g
- Saturated Fat: 8-10g
- Cholesterol: 180-220mg
- Sodium: 400-500mg
- Total Carbohydrates: 5-7g
- Dietary Fiber: 2-3g
- Sugars: 2-3g
- Protein: 15-18g
Health Information:
-
Protein Source: The quiche is rich in protein, thanks to the eggs and cheese. Protein is essential for muscle development and overall health.
-
High Fat Content: The dish contains a notable amount of fat, primarily due to the cheese and eggs. While fats are an important part of a balanced diet, it’s best to enjoy quiche in moderation, especially if you’re watching your fat intake.
-
Saturated Fat: Saturated fat is found in higher amounts in this dish, especially from the cheese. High intake of saturated fat should be limited, as it’s associated with heart health issues.
-
Cholesterol: Eggs are a source of dietary cholesterol, and this quiche is relatively high in cholesterol. If you have specific dietary restrictions or concerns about cholesterol, consult with a healthcare professional.
-
Fiber: The quiche contains some dietary fiber, mainly from the artichokes and other vegetables. Fiber is important for digestive health.
-
Sodium: The sodium content can be relatively high due to the cheese. Excess sodium intake can contribute to high blood pressure. Be cautious if you are on a low-sodium diet.
-
Vitamins and Minerals: This dish may provide essential vitamins and minerals, such as calcium from the cheese and various B vitamins from the eggs. However, it may not be a primary source of these nutrients.
Health Tip: You can make this quiche healthier by using lower-fat cheese, reducing the number of yolks in the eggs, and increasing the proportion of vegetables in the dish. This can help lower the fat and cholesterol content while increasing the fiber and nutrient density.
Remember that individual nutritional needs may vary, and it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
