Chris is here for another segment of our cooking show. This time we are going through a recipe.
This recipe is going to take you roughly 25 minutes to make.
Video Transcription
“Hi I’m Chris with integrated fitness and we’re here to do another nutritional segment. Today we’re going to do a paleo quiche. Quiches are just really simple, quick form of breakfast. Now the problem with traditional quiche is it’s loaded with a lot of flour, tons of butter, just tons of things you don’t need in your diet. We’re going to give you a healthier option for that. We’re going to start with the crust. Quiche kind of comes in two portions. You got to do the crust first, and then we’ll do the filling. So with the crust, the first thing you want to do is preheat your oven to 375 degrees. We’re going to use almond meal as opposed to flour. Like I said in other segments, almond meal is a little pricier than flour, but much better health benefits. You want to use a cup to a cup and a half of almond meal. Put that into a mixing bowl. We’re going to use one egg for this crust and then about a quarter cup of parmesan cheese. Now, I will throw out there the parmesan cheese is optional. So for those of you who eliminate all dairy from your diet, you can leave that out no problem. So you’re going to want to mix that up, and it is going to have a graham cracker crust consistency to it. Once you get that all turned in there, it takes a little bit to mix. What we’re going to do is get some butter and you want to put that in a napkin. I am using a glass pie pan. You can use a metal one. Even if you wanted to make these a little bit more “to go”, you can use muffin tins with this recipe and put them in the muffin pans. Basically just take a little butter or you can use any spray, nonstick to coat your pan with it. It doesn’t take a lot, just enough to get that nice and coated so nothing’s going to stick. Now after that’s done, I just got a little bit more mixing to do. And if you measure like I do and kind of just eyeball it, it will fit into a pie crust once you get it into the pan. So you can kind of see the consistency there, just so it starts to clump together. It’s moist and that’s what you want. So the next step put that into your piecrust, your pie pan rather. Now this can get a little sticky for the wooden spoon so you want to go straight to your hands. So once that’s in the pan, you just want to use your fingers and form it in to a nice crust. Push it out from the center, out to the edges, and that will fill together very nicely. And it doesn’t have to be perfect but try to get it as even as you can. You want to get that as high as you can on the sides of the pan because that is going to hold all of our filling.
Sounds like our oven is ready to go, perfect timing. So when you’re finished your piecrust should look something like this. You’re going to want to pop that into the oven, again, at 375 degrees for about 10 maybe 15 minutes. You just want to keep an eye on it ‘til it gets golden brown. Then we will add the filling, pop it back for another 15 or 20 and we’ll be done. Okay, so you can see how that crust is coming together. It’s starting to form up. It still has another 3-4 minutes, but you can see it’s getting crisp around the edges and you want that consistency all through it. So about another 3 or 4 minutes and it’ll be ready to go.
Okay, so the crust is out of the oven and it’s nice and firm, kind of like a cracker crust. Now we’re going to put the quiche together. Any you know what I love about quiche is they’re really easy to make. As far as the filling goes, whatever you’ve got in the fridge. I’ve got some left over green peppers here, so we’re going to take those. The secret to quiche is you want to put the ingredients in first. I’ve seen people mix it with the eggs before hand and it just doesn’t seem to work out as well. I’ve got some diced up onion here, throw those in. You can put any type of vegetables you want, peppers mushrooms. You can grab whatever meat you have in the fridge, I made one last week with some leftover chicken. I just happen to have some diced up ham here, so we’re going to load this with some ham. And there’s really no set amount, if you want a bunch of meat in there, then throw a bunch of meat in there. Obviously the crust has to support it so you don’t want to over over-do it, but you get the idea. So there we got some ham, we got some onions, it’s kind of like a western omelette type of quiche. Now the filling, you’re gonna want 4 eggs so just throw those in to a mixing bowl. Once you get those 4 eggs in there, you’re going to want some half and half, you could also use milk. So 4 eggs, a little half and half, I don’t usually keep half and half on hand so just 1 creamer size, that’s going to be about 1 tablespoon worth. You can throw a little bit of rosemary in there, whatever spices you’re into, I like rosemary. I’m going to spice it up a little bit with some crushed red pepper, and obviously that’s to taste. I’m going to use some white pepper today just so we don’t have those ugly black chunks in there. White pepper is just a little more mild, you can use black pepper if you’re not looking to impress. About a quarter teaspoon of salt, that’s about it. Whenever I use something like ham (then you’re going to want to mix this up), which is naturally pretty salty, I’m going to really try and take it easy on the salt. When I use something like steak or chicken, that doesn’t have as high of a salt content then I might throw a little more in, but that’s up to you. So mix that up and then just slowly pour it over your filling and let it fill in the gaps. And once that is in there, remember it’s going to be a little warm so be careful handling it. You’re going to want to give it a couple taps, a little shake to fill in the holes there. Then you want to throw it back in your oven for about 20 minutes until those eggs solidify and you’ll be all ready to go!
