Low-Fat Salmon Quiche

As food critic Michael Pollan claims, “all of us carry around rules of thumb about eating”, but I guess many different rules of thumb somehow converge when it comes to the breakfast table–where all health foodies agree on this meal’s importance. The importance of having a protein-packed breakfast cannot be emphasized enough. And although the term “protein” always has gotten such a workout lately, one can still be very creative with it–especially during breakfast. And quiche is no exception–the possibility of having an all-healthy low-fat quiche for breakfast (without the milk and butter) is there after all!

There’s nothing like this baby serenading into your breakfast room, aroma and all, and then making it through your system, leaving you feeling full, healthy, and guilt-free. And what’s even better–it’s as easy as one, two, three!

As for the nutritional value, have a look for yourself:

Nutrition-wise, this quiche is not only low in fat (especially trans fats), but it is an excellent source of protein and a good source of dietary fiber and iron. Moreover, among offering other great nutrients (see the nutrition fact labeling above), each quiche also provides you with 90% of your daily intake of Vitamin D and 45% of selenium (if you leave the yolks in). And at only 210 calories per serving, it is incredibly light on a morning tummy, and the low caloric intake leaves space for other breakfast favorites such as that glass of orange juice or a few slices of fresh fruit.

Dough ingredients:

3/4 cup lukewarm water
1 teaspoon instant yeast
2 cups whole wheat  flour
1 1/2 teaspoons fine sea salt

Filling Ingredients:

200 grams smoked salmon, shredded or cut into small squares

4 eggs (or 8 egg whites + 2 teaspoons of turmeric if you prefer to skip the yolks)

1  teaspoon dried chives (or 1 tablespoon chopped green onions)

1/2 teaspoon dried or fresh parsley

1/2 teaspoon ground black pepper or allspice

1 tablespoon low-fat grated Parmesan cheese (optional)

salt, to taste

To make the dough: Combine all the ingredients together, and knead for about 5 minutes. Add in a little more flour during the kneading (if needed). Form into a smooth ball, leave in a deep bowl and cover with a moist towel, allowing it to rise for about an hour.

For the filling: in a bow, whisk the eggs together along with the other ingredients until you have a homogeneous mixture.

1. Preheat the oven to 180 degrees Celsius.

2. Next, roll the dough well and place them into mini pop tin pans (or mini cake pans, small pie dishes, or muffin trays). You can also shape them without the pans if you want (but the pans make the work alot easier).

3. Pour the egg mixture into the shaped dough (filling them in only halfway through, as the egg mix tends to rise when baked). Place the quiches into the oven and bake for about 20 minutes.

Enjoy! 🙂

Roula