If you're looking for a tasty and healthy dish to satisfy your cravings, look no further than broccoli and smoked salmon quiche. This delightful combination of flavors will leave your taste buds wanting more, and it's packed with nutrients that are beneficial for your overall health.
What makes broccoli and smoked salmon quiche so special?
Broccoli is known for its numerous health benefits. It is a cruciferous vegetable that is rich in vitamins, minerals, and fiber. It is also low in calories and high in antioxidants, making it a great addition to any diet. When combined with the smoky flavor of salmon, it creates a unique and delicious taste that is hard to resist.
Smoked salmon is not only delicious but also a great source of omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body. It is also high in protein, making it a filling and satisfying ingredient in this quiche.
How to make broccoli and smoked salmon quiche
Making broccoli and smoked salmon quiche is easier than you might think. Here's a simple recipe to get you started:
- Preheat your oven to 180°C (350°F).
- Roll out a sheet of shortcrust pastry and line a greased quiche dish with it.
- Blind bake the pastry for 10 minutes.
- In a separate bowl, beat together 4 eggs, 200ml of double cream, and a pinch of salt and pepper.
- Steam or boil 200g of broccoli until it's tender, then chop it into small florets.
- Arrange the broccoli and 150g of smoked salmon on the pre-baked pastry.
- Pour the egg mixture over the broccoli and salmon.
- Bake in the preheated oven for 25-30 minutes, or until the quiche is set and golden brown on top.
- Allow the quiche to cool slightly before serving.
This recipe serves approximately 4-6 people, depending on portion sizes.
Health benefits of broccoli and smoked salmon quiche
Broccoli and smoked salmon quiche not only tastes delicious but also offers numerous health benefits. Here are a few reasons why you should consider adding this dish to your regular meal rotation:
- Rich in vitamins and minerals: Broccoli is packed with vitamins A, C, and K, as well as folate, potassium, and fiber. Smoked salmon is rich in B vitamins, vitamin D, and minerals like selenium and iodine.
- High in omega-3 fatty acids: Smoked salmon is an excellent source of omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body.
- Low in calories: Both broccoli and smoked salmon are low in calories, making this quiche a great option for those who are watching their calorie intake.
- Good source of protein: Smoked salmon is high in protein, which is important for muscle growth and repair.
Frequently Asked Questions
Who sells salmon and broccoli quiche?
Salmon and broccoli quiche can be found at various supermarkets and grocery stores. One popular option is Marks & Spencer, which offers a salmon and broccoli quiche that has received positive reviews for its taste and quality.
How many calories are in a salmon and broccoli quiche?
The number of calories in a salmon and broccoli quiche can vary depending on the specific recipe and portion size. However, on average, a slice of salmon and broccoli quiche contains approximately 250-300 calories.
How long does salmon quiche last in the fridge?
If stored properly in an airtight container, salmon quiche can last in the fridge for up to 3-4 days. It is important to consume it within this timeframe to ensure freshness and food safety.
Do you put egg in quiche?
Yes, eggs are a key ingredient in quiche. They act as a binding agent and give the quiche a creamy and custard-like texture. The eggs also help to hold the other ingredients together.
In conclusion, broccoli and smoked salmon quiche is a delicious and nutritious dish that is easy to make and offers numerous health benefits. Whether you're looking for a quick and easy weeknight meal or a dish to impress guests at a dinner party, this quiche is sure to be a hit. So why not give it a try and enjoy the wonderful flavors and health benefits it has to offer?
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