Mushroom and chicken quiche
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Coconut flakes or flour | ||
| Cheese | ||
| Egg ? 1 pc ≈ 50 g 100 g ≈ 2 sheet | ||
| Sour cream 30% | ||
| Water | ||
| Chicken breast (fillet) | ||
| Mushroom ? 1 pc ≈ 18 g 100 g ≈ 5.6 sheet | ||
| Cooking salt | ||
| Black pepper | ||
| Garlic powder | ||
| Nutmeg | ||
| Parsley | ||
| Product release: | 506 g | |
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| Add a dish to the menu | ||
Cooking time
| 5 min | ||
| 10 min | ||
| 15 min | ||
| 5 min | ||
| 30 min | ||
1 h 5 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 12 g |
| Fats | 15.1 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 1.6 g |
| Calories | 203 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.9 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 19.4 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.08 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 488 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 21% | 15% | 13% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Parsley: 99% K | 27376037? |
| iWhich products: ◦ Egg: 61% ◦ Mushroom: 31% ◦ Parsley: 4% ◦ Coconut flakes or flour: 4% B7 | 21215418? |
| iWhich products: ◦ Egg: 36% ◦ Mushroom: 32% ◦ Cheese: 16% ◦ Sour cream 30%: 8% ◦ Chicken breast (fillet): 8% B2 | 20244318? |
| iWhich products: ◦ Mushroom: 33% ◦ Egg: 32% ◦ Chicken breast (fillet): 23% ◦ Coconut flakes or flour: 4% ◦ Cheese: 4% ◦ Sour cream 30%: 3% B5 | 18183115? |
| iWhich products: ◦ Chicken breast (fillet): 58% ◦ Egg: 16% ◦ Mushroom: 11% ◦ Coconut flakes or flour: 5% ◦ Cheese: 5% ◦ Garlic powder: 5% B6 | 14143110? |
| iWhich products: ◦ Chicken breast (fillet): 56% ◦ Mushroom: 39% ◦ Coconut flakes or flour: 3% B3 | 14172913? |
| iWhich products: ◦ Egg: 66% ◦ Chicken breast (fillet): 20% ◦ Sour cream 30%: 5% ◦ Mushroom: 5% ◦ Cheese: 2% ◦ Coconut flakes or flour: 2% B4 (Choline) | 13162816? |
| iWhich products: ◦ Egg: 64% ◦ Cheese: 14% ◦ Sour cream 30%: 11% ◦ Chicken breast (fillet): 11% B12 | 12121011? |
| iWhich products: ◦ Cheese: 75% ◦ Egg: 13% ◦ Chicken breast (fillet): 12% K2 | 8101710? |
| iWhich products: ◦ Cheese: 43% ◦ Egg: 31% ◦ Parsley: 17% ◦ Sour cream 30%: 7% ◦ Chicken breast (fillet): 2% A | 67137? |
| iWhich products: ◦ Cheese: 84% ◦ Egg: 16% D | 66661 |
| iWhich products: ◦ Egg: 33% ◦ Mushroom: 33% ◦ Coconut flakes or flour: 17% ◦ Chicken breast (fillet): 17% B1 | 56104? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 40% ◦ Cheese: 22% ◦ Chicken breast (fillet): 20% ◦ Mushroom: 12% ◦ Coconut flakes or flour: 2% ◦ Sour cream 30%: 2% Selenium | 2828502515 |
| iWhich products: ◦ Cheese: 35% ◦ Egg: 22% ◦ Chicken breast (fillet): 20% ◦ Mushroom: 9% ◦ Coconut flakes or flour: 7% ◦ Sour cream 30%: 5% Phosphorus | 26263626? |
| iWhich products: ◦ Egg: 25% ◦ Mushroom: 24% ◦ Coconut flakes or flour: 20% ◦ Chicken breast (fillet): 13% ◦ Parsley: 8% ◦ Cheese: 5% Iron | 188145? |
| iWhich products: ◦ Cooking salt: 56% ◦ Cheese: 27% ◦ Egg: 10% ◦ Chicken breast (fillet): 4% Sodium | 12122312? |
| iWhich products: ◦ Cheese: 73% ◦ Egg: 10% ◦ Sour cream 30%: 8% ◦ Parsley: 3% ◦ Chicken breast (fillet): 2% ◦ Coconut flakes or flour: 2% Calcium | 11111111? |
| iWhich products: ◦ Coconut flakes or flour: 90% ◦ Mushroom: 5% ◦ Nutmeg: 5% Manganese | 9121410? |
| iWhich products: ◦ Cheese: 35% ◦ Egg: 26% ◦ Coconut flakes or flour: 13% ◦ Chicken breast (fillet): 11% ◦ Mushroom: 10% ◦ Sour cream 30%: 2% ◦ Parsley: 2% Zinc | 9132092 |
| iWhich products: ◦ Mushroom: 30% ◦ Coconut flakes or flour: 20% ◦ Chicken breast (fillet): 19% ◦ Egg: 13% ◦ Sour cream 30%: 6% ◦ Parsley: 5% ◦ Cheese: 4% ◦ Garlic powder: 2% Potassium | 6897? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Coconut flakes or flour: 44% ◦ Cheese: 42% ◦ Egg: 9% ◦ Sour cream 30%: 4% Palmitic acid (Saturated) | 32324932? |
| iWhich products: ◦ Egg: 91% ◦ Cheese: 4% ◦ Chicken breast (fillet): 3% ◦ Coconut flakes or flour: 2% Oleic acid | 20253522? |
| iWhich products: ◦ Egg Arachidonic acid (AA, Omega-6) | 8244716? |
Read
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on KETO Allowed
on PALEO Allowed on a non-strict basis
Inventory: Oven
Difficulty: simple
Max. per day ≈ 1 kg 250 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 127 g)
Digestion time: 4 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Coconut flakes or flour, Cheese, Egg, Sour cream 30%, Water, Chicken breast (fillet), Mushroom, Cooking salt, Black pepper, Garlic powder, Nutmeg, Parsley
Combine the dry ingredients: 5 min, Knead the dough: 10 min, Fry: 15 min, Mix the ingredients: 5 min, Bake in the oven: 30 min
Keto, LCHF: Recipes, Rules, Description
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In a deep bowl, combine:
Gradually add water (50 ml), kneading the dough.
The dough should be slightly sticky and not too stiff.
Prepare the baking dish by lining it with parchment paper. Carefully spread the dough with your hands across the bottom and sides of the dish.
For the filling, chop the chicken breast (80 g) and mushrooms (100 g).
Sauté them in a pan, seasoning with salt, pepper, and garlic powder. For aroma, you can add a bit of nutmeg.
When the chicken and mushrooms are ready, turn off the heat, add the chopped parsley, and mix.
In a separate bowl, whisk the egg (1 pc) with sour cream (2 tbsp).
Then, place the sautéed chicken and mushrooms in the prepared dish and pour the egg mixture over them.
Send the quiche to a preheated oven at 185 degrees Celsius for 30 minutes.
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