Recipes (Simple as ABC): Zucchini Quiche

Autumn time is the time for baking rich, wholesome pies. One of my personal favorites is making quick quiches, and my family loves them too!

Most people are aware that quiches come with a fatty crust and hence are not that healthy, however, I would like to introduce you to a new way of making quiches that take out the unnecessary unhealthy elements and leave only the goodness of light quiches. It tastes the same, if not better. :D

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Cooking Time: Not more than an hour

Ingredients:

  • 3-4 grated zucchinis
  • 1 large onion
  • 4 eggs
  • 400 mL cottage cheese
  • 200 mL sour cream
  • 3 full tablespoons bread crumbs
  • salt (as desired)
  • pepper (as desired)
  • oil (sparingly)
  • mozzarella, cheddar, goat cheese (optional)

Yields: 4-6 servings

Instructions:

  1. In a large skillet, saute the onion with a touch of oil until golden; drain. In a large bowl, take the washed, grated zucchini and eggs, bread crumbs, salt, pepper and whisk together. Stir in cottage cheese, sour cream and sautéed onions.
  2. Place mixture on a parchment paper-lined regular 9-inch pan or a glass baking dish. Cover loosely with foil to prevent overbrowning and bake at 350C for 50 to 55 minutes. For those who love cheese, I recommend removing the pan from the oven after 40 minutes, then grate goat cheese, mozzarella or cheddar on top and put in oven for an additional 10 to 15 minutes until the cheeses melt and darken.
  3. Let stand for 5 minutes before cutting.

 

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Nutritional benefits:

Zucchini

One cup of zucchini only has 36 calories and it contains 10% of the daily Recommended Dietary Allowance of dietary fiber. This aids digestion, prevents constipation and maintains low blood sugar. It also lowers cholesterol, prevents cancer and helps relieve stress.

Cottage Cheese

Cottage cheese is rich in protein, which helps build and repair muscles. It is also a good provider of calcium and prevents osteoporosis and weak bones. Choosing fat-free cottage cheese helps you maintain a healthy body weight and may even help achieve weight loss. If sodium is an issue, another option is low-sodium cottage cheese which reduces risk for heart disease.

Sour Cream

Sour cream has rich calcium, which maintains bone health. It also contains a healthy amount of lean protein, which helps grow and repair skin, muscle and bone.

Did you like this recipe? I hope you try it out at home! What other fall dishes do you like making? 

Feel free to request for any recipes for dishes you would like to cook up this fall! Bon Appétit! :D

About the author

has written 4 articles for Enabled Kids.

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