Tessa’s Table Recipes: Quiche

Tessa’s Table Recipes: Quiche

What’s for lunch today? Have you ever tried cooking your very own quiche? This week in our series of recipes from Tessa’s Table we continue with this delicious Quiche with courgettes and lardons. Tessa’s Table is dedicated to helping students cook and with her guided steps you too can create the perfect recipes.

Quiche: Courgettes & Lardons

Ingredients

  • Puff pastry
  • 4 eggs
  • 2 yolks
  • 50-60cl of single cream
  • 1 courgette, cut into slices
  • 1 pack of lardons (if you can’t find lardons, cut a few rashes of thick bacon into small dice

Method

  1. Preheat your oven at 180°c degrees
  2. Cut your baking paper to the appropriate size of your quiche mould. Line the mould with the baking paper
  3. Lay the pastry in your mould
  4. Fry your lardons. Lardons retain a lot of water, so make sure you give them a good fry before filling them into your pasty
  5. Place the sliced courgettes & fried lardons directly onto the pastry
  6. In a bowl, whisk your eggs and cream together and pour directly onto the courgettes and lardons
  7. Top with grated cheese (optional)
  8. Place in the oven and cook for 40 min
  9. Once cooked, allow to stand for a minute before serving.

Don’t fancy courgettes and lardons? Here’s some alternatives to try:

  • Courgettes and goats cheese⁣⁣⁣⁣
  • Lorraine: Lardons and emmental/gruyère ⁣⁣⁣
  • Salmon, celery and chives ⁣⁣⁣⁣⁣
  • Tuna, tomatoes, mustard (spread the mustard on the bottom of the pastry before adding the tuna and tomatoes) ⁣⁣⁣⁣⁣
  • 3 peppers; one red, one yellow, one green ⁣⁣

Quiche nutritional benefits

Quiche provides a rich source of protein, due to the dish’s high egg content. Each whole egg or quarter-cup of egg whites adds approximately 6.5 grams of protein to your quiche. The specific protein content of your quiche depends on whether you add other protein-rich ingredients to the dish. Quiche also boosts your fiber intake with many vegetables containing both soluble and insoluble fiber that benefits your health. Quiches further provide a source of essential vitamins and minerals. Eggs contain vitamin B-12, a nutrient that helps maintain the health of your nervous system. You also reap the benefits of minerals found within the egg yolk, such as calcium, iron and zinc.


If you liked this recipe, you can see more from Tessa’s Table below and follow our Instagram pages, @thegradhub and @tessa.s.table.

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