The part of quiche that makes it high in carbohydrates is the crust, which is made out of shortcrust or puff pastry. Make a low-carb version by changing the crust and using soy flour. If you find yourself wanting to indulge in a quiche but you don't want all the carbs, then make a few changes to the regular recipe and enjoy eating a low-carb quiche.
Put olive oil in a pan with a small shallot and vegetables of your choice. Try using mushrooms, peppers or broccoli. Sweat the vegetables for seven to eight minutes on a low heat. Season with salt and pepper.
Mix the butter, sifted soy flour, water, cream and baking powder until all the ingredients are incorporated and pull away from the side of the bowl.
Rest the dough in the fridge for one hour.
Spray a baking dish with non-stick cooking spray. Lay the dough in the centre of the dish. Starting in the centre of the dough, press it out with your hands and work it up the sides of the dish.
Mix the eggs and cream on low to form the batter for the quiche.
Begin to layer the quiche. Pour the batter on top of the crust. Next add the vegetable filling. Drain any excess liquid from the vegetables before adding them to the quiche.
Add the cheese of your choice. Top with spring onions. Add the remaining part of the egg mixture batter.
Bake at 190 degrees C (375F) for 30 to 35 minutes.
Things you need
- Olive oil
- 250 ml (1 cup) soy flour
- 30 ml (2 tbsp) water
- 45 ml (3 tbsp) cream
- 10 ml (2 tsp) baking powder
- 5 Eggs
- 250 ml (1 cup) cream
- 170 g (6 oz) cheese
- Spring onions