Katsuobushi Quiche

Katsuobushi Quiche is a delightful fusion of French and Japanese cuisine, featuring a rich custard filled with savory katsuobushi (dried bonito flakes) and fresh vegetables. This gluten-free dish is perfect for a light lunch or brunch, combining umami flavors with a crispy alternative crust.

Ingredients

• Gluten-free pie crust - 1 (pre-made or homemade)
• Eggs - 3 large
• Milk - 120 ml
• Katsuobushi - 30 g
• Spinach - 50 g (fresh, wilted)
• Green onions - 2 (chopped)
• Cheddar cheese - 50 g (shredded)
• Salt - 1/4 tsp
• Black pepper - 1/4 tsp
• Olive oil - 1 tbsp

Steps

1. Preheat your oven to 180°C (350°F).
2. If using a homemade gluten-free pie crust, prepare it according to your recipe and press it into a small pie dish.
3. In a skillet, heat the olive oil over medium heat. Add the chopped green onions and sauté for 2-3 minutes until softened.
4. Add the spinach to the skillet and cook until wilted, about 2 minutes more. Remove from heat and let it cool slightly.
5. In a mixing bowl, whisk together the eggs and milk. Season with salt and black pepper.
6. Stir in the sautéed spinach and green onions, katsuobushi, and shredded cheddar cheese into the egg mixture.
7. Pour the mixture into the prepared pie crust, spreading it evenly.
8. Bake in the preheated oven for 25-30 minutes, or until the quiche is set and lightly golden on top.
9. Remove from the oven and let it cool for a few minutes before slicing and serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 18 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 230 mg
• Total Fat: 22 g
• Saturated Fat: 10 g
• Unsaturated Fat: 10 g
• Water: 0.1 L

Health Benefits

• Rich in protein from eggs and cheese for muscle health.
• Contains omega-3 fatty acids from katsuobushi, promoting heart health.

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