Broccoli and courgette quiche

Nutritional Benefits

1. Broccoli: Rich in vitamins C and K, fiber, and antioxidants, broccoli is known to support digestion, boost immunity, and promote heart health.
2. Courgette: Low in calories and high in fiber, courgette helps with weight management and contributes to healthy digestion. It also contains vitamins A and C, potassium, and antioxidants.
3. Eggs: A great source of protein, eggs provide essential amino acids for muscle growth and repair. They also contain vitamins B12 and D, as well as minerals like iron and selenium.
4. Cheese: High in calcium and protein, cheese supports bone health and provides essential nutrients for the body. However, it is important to consume it in moderation due to its high fat content.
5. Milk: A good source of calcium and vitamin D, milk helps strengthen bones and teeth. It also provides protein and other essential nutrients for overall health.
6. Onion: Rich in antioxidants and anti-inflammatory compounds, onions offer various health benefits, including improved heart health and reduced risk of certain cancers.
7. Garlic: Known for its immune-boosting properties, garlic also has anti-inflammatory and antioxidant effects. It may help lower blood pressure and cholesterol levels.

Ingredients

1. 1 broccoli head
2. 1 courgette
3. 4 eggs
4. 1 cup grated cheese
5. 1/2 cup milk
6. 1 onion
7. 2 cloves of garlic
8. Salt and pepper to taste
9. 1 pre-made pie crust

Processing Steps

1. Preheat the oven: Set the oven to 180°C (350°F).
2. Prepare the vegetables: Chop the broccoli head into small florets, slice the courgette, onion, and garlic.
3. Sauté the vegetables: In a pan, heat some oil and sauté the onion and garlic until translucent. Add the broccoli florets and courgette slices, cooking until slightly tender.
4. Whisk the eggs and milk: In a bowl, whisk the eggs and milk together. Season with salt and pepper.
5. Assemble the quiche: Place the pre-made pie crust in a pie dish. Add the sautéed vegetables and pour the egg mixture over them. Sprinkle grated cheese on top.
6. Bake the quiche: Place the quiche in the preheated oven and bake for 25-30 minutes or until the crust is golden and the filling is set.
7. Serve: Allow the quiche to cool slightly before serving. Enjoy it warm or at room temperature.

Tips and Recommendations

• Experiment with flavors: Add herbs like thyme or oregano to enhance the taste of the quiche.
• Make it vegetarian: Skip the cheese and use plant-based milk to make a delicious vegan version of the quiche.
• Serve with a side salad: Accompany the quiche with a fresh green salad for a balanced and nutritious meal.
• Store leftovers: If you have any leftovers, store them in an airtight container in the refrigerator for up to 3 days.
• Customize the recipe: Feel free to add other vegetables or ingredients of your choice to make the quiche unique to your taste.

Shopping List:

1. 1 broccoli head
2. 1 courgette
3. 4 eggs
4. 1 cup grated cheese
5. 1/2 cup milk
6. 1 onion
7. 2 cloves of garlic
8. Salt and pepper
9. 1 pre-made pie crust

https://youtu.be/XMasl8ceaYQ