Recipe
The instructions
For: 2 mini quiches
Preparation time : 20 minutes
Cooking time : 30 minutes
Step 1 : Preheat your oven to 180°C
Step 2 : In a bowl, mix the flour, water and olive oil until you get a compact paste that comes off the edges of the bowl.
Step 3 : Place the dough on your work surface and roll it out with a rolling pin.
Step 4 : Place this dough in two tartlet moulds.
Step 5 : Cut the half pepper, mushrooms and ham into cubes.
Step 6 : In a mixing bowl, break and beat the egg, add the fresh cream and mix.
Step 7 : Add the cubes of peppers, mushrooms and ham, mix.
Step 8 : Pour this filling into the tartlet moulds, sprinkle with cheese.
Step 9 : Bake for 30 minutes
Nutritional values of the recipe
| For a mini quiche | |
| calories | 290 calories |
| Proteins | 16.1g |
| Carbohydrates | 28.6g |
| With sugar | 3.7g |
| Fats | 11.5g |
| Of which saturated fat | 2.4g |
| fibers | 2.6g |
Advice
Peppers owe their bright colors to the presence of antioxidants and more particularly to their richness in carotenoids. These compounds would help protect your eyes against damage linked to the formation of free radicals and in particular against macular degeneration (1) and cataracts (2) .
In addition, peppers are an excellent source of vitamin C, a medium-sized pepper provides 169% of the recommended daily intake for this vitamin!