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Mini Turkey/Chicken Quiche

Our mini quiche recipe combines two sources of high quality protein, white meat and eggs. These little protein packed powerhouses make a very tasty high protein snack, that can be eaten hot or cold. You can take them to work for a healthy morning or afternoon tea. Or add a salad and a small portion of carb and its your lunch. These little treats are very low in carbs, so make the perfect meal for someone on LivFit:Lean They are loaded with nutrients and fibre from the Broccoli and Cauliflower.

 Ok before or after 3pm 

Ingredients

  • 12 Eggs (12 whites, 6 yolks)
  • ¼ cup L/F milk
  • 250gm shaved turkey or chicken*
  • 2 table spoons Italian herbs
  • 1 small broccoli
  • 1 small cauliflower
  • ½ white onion
  • 2 table spoons of Italian herb cottage cheese
  • Cracked pepper or curry powder to taste or 1 table spoon chives

*The breast without the skin is the option you will use with only 4gms of fat and 30gms of protein per 100g

Instructions

  1. Preheat oven to 200 degrees
  2. Crack 6 full eggs into bowl plus 2 additional egg whites and whisk.
  3. Chop broccoli, cauliflower and onion in small pieces and add to eggs, then whisk.
  4. Add Italian, Turkey/Chicken, chives and cottage cheese and whisk.
  5. Evenly spoon mixture into muffin rounds.
  6. Crack last 4 eggs separating the white to the yolks.
  7. Only then use the egg whites, whisk and spoon it into each of the muffin rounds.

Place in the pre heated oven for 20 mins to cook at 180c.

Author: Bridget Emmitt, LivFit Lead Coach

 

The portions below represent 100 grams of Turkey/Chicken

A 100gm portion of Turkey/Chicken is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat.

LivFit Functional Facts:

Turkey/chicken is low in fat and high in protein. It is inexpensive source of iron, zinc, phosphorus, potassium and B vitamin.

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt (low sodium)
Less than 10g sugar per 100 g 
No white flour products
Protein with Every meal (5-25g)
Approx 1 serve vegetables
 

 
 
 
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