Start your day right with a nutritious breakfast featuring a protein-packed quiche. This delicious dish combines lean turkey and nutrient-rich spinach, creating a powerhouse of essential nutrients.
Turkey offers a lean source of high-quality protein, aiding in muscle repair and keeping you full longer. Meanwhile, spinach provides vital vitamins, minerals, and antioxidants for overall well-being.
Baked into a savoury quiche, these ingredients create a mouthwatering meal that supports weight management and sustains energy throughout the morning.
This balanced breakfast not only satisfies your taste buds but also fuels your body, making it an ideal choice for a healthy start to your day.
Ingredients:
For the Crust:
• 11/4 cups all-purpose flour
• 1/2 cup unsalted butter, cold and cubed
• 1/4 teaspoon salt
• 1/4 cup ice water
For the Filling:
• 1 cup lean ground turkey
• 1 cup fresh spinach, chopped
• 1/2 cup diced onion
• 1/2 cup diced bell pepper (any colour)
• 1/2 cup shredded cheese (your choice, but cheddar or Swiss work well)
• 4 large eggs
• 1 cup milk (you can use low-fat or almond milk for a healthier option)
• Salt and pepper to taste
• 1/2 teaspoon dried thyme (optional)
Instructions:
1. Prepare the Crust:
• Combine the flour and salt in a food processor to create a seamless blend.
• Incorporate the chilled, diced butter and blend until the concoction takes on the texture of coarse crumbs.
• Gradually add the ice water, 1 tablespoon at a time, pulsing until the dough begins to clump together.
• Place the dough onto a surface dusted lightly with flour, then shape and mould it into a spherical form.
• Compress the sphere into a flat disk, encase it within plastic wrap, and place it in the refrigerator for a minimum of 30 minutes.
2. Preheat the Oven:
• Preheat your oven to 375°F (190°C).
3. Roll Out the Crust:
• On a floured surface, roll out the dough into a circle to fit a 9-inch pie dish.
• Carefully transfer the dough to the pie dish and press it into the bottom and up the sides.
4. Pre-bake the Crust:
• Place a layer of parchment paper on the crust, then add pie weights or dried beans to it.
• Let it bake in the oven, which you've preheated, for approximately 10 minutes.
• Afterward, take out the weights and parchment paper, and return it to the oven for an extra 5 minutes, or until the crust takes on a delicate golden hue.
• Retrieve it from the oven and place it in a safe spot.
5. Prepare the Filling:
• In a skillet over medium heat, cook the lean ground turkey until it's browned and cooked through. Remove any excess fat.
• Add the diced onions and bell peppers to the skillet and sauté until they are soft and translucent.
• Incorporate the finely diced spinach into the mixture and sauté until it begins to wilt.
• Season the mixture with salt, pepper, and dried thyme (if using).
6. Assemble the Quiche:
• Spread the turkey and vegetable mixture evenly over the pre-baked crust.
• Sprinkle the shredded cheese on top of the turkey and vegetable mixture.
7. Make the Custard:
• In a distinct container, blend the eggs and milk with a whisk.
• Season the custard mixture with salt and pepper to taste.
8. Bake the Quiche:
• Pour the custard mixture over the turkey, vegetables, and cheese in the pie dish.
• Position the savoury pie within the oven already warmed to the desired temperature, then cook for approximately 30 to 35 minutes, or until the interior has solidified, and the upper surface has attained a gentle, golden-brown hue.
9. Serve:
• Permit the savoury tart to rest briefly, allowing it to cool before you cut and present it.
Enjoy your protein-packed quiche with lean turkey and spinach! This meal is not just delectable but also brimming with health benefits. You can customise it by adding other vegetables or herbs to suit your taste.