Growing up with one parent that was away with work a lot and the other parent known for burning water meant that we had some interesting meals in the household. It was in fact rare for us to eat much in the way of meat, unless it was a roast, which was always lamb, sausages for the barbecue or beef minced steak. A lot of our meals consisted of home grown eggs and vegetables, below was and still is a favourite in our family. It is also very easy to make and low in carbohydrates.
Cauliflower, Broccoli and Asparagus Quiche (Low Carbohydrates – less than 20g).
1 small brown onion
6 small cloves of white garlic – optional
1 full head of cauliflower
1 x 480g tin of asparagus shoots
3 full heads of broccoli (hand sized heads)
2 cups grated mozzarella cheese
1 cup cream
Preheat oven to 180 degrees
Dice onion and garlic, pan fry in a large pan or pot, in a small amount of butter until soft.
Break up cauliflower and broccoli and drop into pot on top of garlic and onion.
Drain asparagus and rinse with cold water. Cut spears into thirds and squeeze excess water out of each shoot.
Toss Asparagus in with the other vegetables and stir until vegetables begin to soften, then remove from heat.
Beat eggs, cream and 1 cup of mozzarella cheese together.
In a shallow casserole dish, spread half of the vegetables, garlic and onion and cover with half of beaten egg mix. Sprinkle some mozzarella cheese over. Spread remaining vegetable mix on top, cover with last of the egg mix and top with more mozzarella cheese.
Place casserole dish on middle tray of oven with lid on for 20 minutes. After 20 minutes, remove lid and wait for a further 15 minutes. Then remove dish from oven and push four holes in the top of the bake with a knife. Return to the over for a further 10 to 15 minutes. Once done, the cheese on top will be brown and the egg will have set.
Remove from the oven and leave to sit for 15 minutes before serving.
Cooking time may vary, but it should take no more than 1 hour.
This meal is very easy to pad out for larger quantities. You can add mushrooms (diced) and bacon (diced) into the mix. If you do add these two ingredients, you will need to pan fry them before you add the onion and garlic.
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