Chard thiab Mushroom Quiche Recipe

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 182

Rog - 10g

Carbs - 11g

Protein - 11g

Tas nrho cov sij hawm 90 min
Npaj 45 feeb , Noj 45 min
Kev Pabcuam 6

Chard yog ib qho khoom noj hauv qab-tsis muaj kev noj qab haus huv nyob rau hauv cov tais diav twg qhov feem ntau spinach siv. Qhov no noj qab nyob zoo, cua quiche tau noj thaum twg los tau lub sij hawm ntawm ib hnub. Ua rau noj hmo thiab sov so kom sov so rau cov hnub so noj hmo. Sundried txiv lws suav, uas yog cov tsawg-FODMAP me me, ntxiv ib qho zoo qab zib-tart lws saj tsis muaj watering down lub quiche.

Cov khoom xyaw

• 3 ½ khob khov qos yaj ywm shredded
• 2 lub hnub qhuav-ntim qos yaj ywm qhuav
• 4 khob Swiss chard, stems thiab tav muab tshem tawm
• 1 khob dej npau npau, faib
• 4 lub qe loj loj
• ¾ khob lactose-free mis nyuj haus
• ¼ khob minced chives
• ½ teaspoon qhuav zaub basil
• 1/16 teaspoon av hauv av los yog ½ teaspoon crumbled qhuav SAGE nplooj
• ¼ teaspoon ntsev
• 1/8 teaspoon freshly ground black pepper
• 1/3 khob khov nab kuab nceb, dej yaug
• 1 khob shredded Cheddar cheese

Npaj

1. Preheat qhov cub kom 425F. Heev siab dav roj hnyav lauj kaub txog 9 inches x 1 ¼ inches tob.
2. Nyob rau hauv nruab nrab, lub tais roj hmab microwave, thaw qos yaj ywm rau 50 feem pua ​​ntawm lub hwj chim los yog lub caij nplooj ntoos tawm, kom txog thaum thawed tab sis txias (ob peb lub khov khov yog zoo). Xwb, qhov chaw khov tau hash browns nyob rau hauv ib lub tais thiab thaw tsaus ntuj hauv lub tub yees.
3. Muab ob npaug ntawm ntawv phuam da dej ob peb nplooj ntawv dav rau ib qho chaw ua haujlwm. Spread potatoes nyob rau hauv ib tug nyias txheej. Sab saum toj nrog ntau daim ntawv so tes thiab nias rau extract dej. Qos yaj ywm yuav raug muab txo mus rau 2 khob. Txwv daim ntawv so tes kom rov siv dua rau qhov ziab txias.

1. Nias cov qos yaj ywm tshaj li hauv qab thiab mus txog ntawm ob sab ntawm lub ncuav qab zib rau lub npoo. Txau qos yaj ywm nrog cov tshuaj tsuag los yog maj mam txhuam nrog roj. Ci nyob rau hauv nruab nrab khib nyob rau hauv qhov cub thiab ci kom txog thaum qos yaj ywm muaj medium golden xim av nyob ib ncig ntawm sab saum toj ntug, 15 mus rau 20 feeb. Tshem tawm ntawm qhov cub.
2. Tig lub qhov cub kom txog 400F.
3. Thaum lub crust yog ci, nyob rau hauv ib lub tais me me, soak hnub-txiv lws suav nyob rau hauv 1/2 khob dej kub kom txog thaum pliable, txog 10 feeb. Ntws thiab finely chop.
4. Hauv ib lossis 2-quart saucepan nrog lub hau, ua ke Swiss chard thiab ntxiv rau ½ khob dej. Npog thiab simmer tshaj medium tshav kub, stirring Qee zaus, kom txog thaum nplooj yog wilted thiab mos, 4 mus rau 5 feeb.
5. Siv ib rab diav tshem tawm cov nplooj, tshem tawm cov kua tom qab, thiab cia lawv txias me ntsis. Pawg poob hauv ib lub pov roob, qhwv hauv tib daim ntaub ntawv siv rau qos yaj ywm thiab nias kom tshem dej ntau tshaj. Finely chop lub chard ua ½ khob.

1. Nyob rau hauv ib nrab lub tais, whisk ua ke lub qe thiab mis nyuj haus. Do hauv chives, basil, sage, ntsev thiab kua txob dub. Tawm kis chard, nceb, cheese, thiab txiv lws suav taum txiv lws suav zoo dua li qhov ci ci. Ncuav qe mix rau saum, sau rau lub ntug. Nws yuav mus hla cov npoo ntawm qos yaj ywm crust.
2. Ci kom txog thaum sab saum toj ntawm lub quiche yog sib sib zog nqus kub xim av nyob ib ncig ntawm cov npoo thiab quiche puffs li me ntsis nyob rau hauv nruab nrab, 20 mus rau 25 feeb.

Muaj Variations thiab Hloov Txawv

Yog tias chard tsis muaj, siv tus me nyuam cov noob txiv ntoo los yog cov kab nplooj ntsuab.

Hloov Cheddar nrog cheese cheese, Gouda, los yog lwm yam muaj hnub nyoog cheese.

Ib khob plaub zaug tshiab tws dill yuav siv tau nyob rau hauv qhov chaw ntawm qhuav basil thiab SAGE.

Nrib cov txiv hmab txiv ntoo hauv kas poom, raws li lawv muaj qis dua hauv FODMAPs dua tshiab.

Kev Ua Noj thiab Kev Pab Tswv Yim

Chob laug chard stems thiab ribs yuav ntxiv rau soups, los yog siav nrog nrog whole grains. Los yog sauté lawv nyob rau hauv cov txiv ntseej roj rau saj thiab kev ntxhib los mos ntawm bok choy stems.