Name: Quiche Salmon, Sweet potatoes, Spinach, Carrot
Prep time: 30 min
Cook time: 50 min
Yield: 1098 grams
Ingredients: 100 grams of puff pastry, frozen, ready-to-bake; 200 grams of salmon, farmed, flesh only, steamed, cut into small cubes; 200 grams of spinach, frozen, chopped or leaf, unprepared; 200 grams of sweet potato; 100 grams of carrot; 100 grams of broccoli, raw; 3 tablespoons of cheese, cottage, plain (120 g); 6 medium units of egg, whole, raw, fresh (264 g); 5 grams of chives, raw; 1 teaspoon of dill, dried (1 g); A pinch of salt of pepper to taste

Ingredients

or100 grams of puff pastry, frozen, ready-to-bake

or200 grams of salmon, farmed, flesh only, steamed, cut into small cubes

or200 grams of spinach, frozen, chopped or leaf, unprepared

or200 grams of sweet potato

or100 grams of carrot

or100 grams of broccoli, raw

or3 tablespoons of cheese, cottage, plain (120 g)

or6 medium units of egg, whole, raw, fresh (264 g)

or5 grams of chives, raw

or1 teaspoon of dill, dried (1 g)

orA pinch of salt of pepper to taste

Preparation

Preheat the oven to 200 degrees Celsius

In a small bowl, whisk together the eggs, add salt, pepper and dill.

Wash the spinach and dry them with a salad spinner. In a pan, add one teaspoon of oil and cook the spinach for 5 minutes. Leasve them on the side to cool down a bit.

Prepare the other vegetables : - Sweet potatoes (peel and cut in medium cubes) - Broccoli (wash and cut it off in medium chunks) - Carrot (peel and cut in medium cubes)

Take a pan, fill it up with water and a pinch of salt. Once the water is boiling, add the sweet potatoes, carrot, cook them for 10mn. After 10mn, add the broccoli. Cook it all for 8 more minutes. After the time, remove the water, and wait for vegetables to cool down a bit ( 5 to 10 minutes).

Cut the salmon into small chunks and make sure there is no bones.

In a large bowl, whisk together the eggs, add salt, pepper and dill. Add all the vegetables and salmon and give it a good stir.

In a pie plate, spread the puffy pastry. Once done, taste a fork and make a few holes on the bottom.

Now, pour slowly all the content of large bowl into the pie plate. Add it slowly, and make sure the top it’s even with spoon.

10.

Once all ready, it’s time to put it on the oven for 20mnb snd bake it at 200 degrees Celsius.

11.

Enjoy it warm.

Nutritional information

	Per 100 g	Per portion (183 g)	% DRI
Energy	155 kcal	284 kcal	14 %
Fat	9 g	17 g	27 %
Fatty acids, total saturated	3 g	5 g	23 %
Cholesterol	105 mg	193 mg	64 %
Sodium	216 mg	395 mg	16 %
Carbohydrate	8 g	16 g	5 %
Sugars	1 g	2 g
Fiber	1 g	2 g	8 %
Protein	9 g	17 g

Recipes ofSabrina Lutz

Nutritionist

Sabrina Lutz

Quiche Salmon, Sweet potatoes, Spinach, Carrot

Friday, March 14, 2025