Chicken and spinach quiche
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Spinach | ||
| Chicken breast (fillet) | ||
| Almond flour | ||
| Sesame | ||
| Psyllium | ||
| Butter | ||
| Egg ? 1 pc ≈ 50 g 6 g ≈ 0.1 sheet | ||
| Cream | ||
| Cooking salt | ||
| Product release: | 451 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 10 min | ||
| 10 min | ||
| 5 min | ||
| 10 min | ||
| 5 min | ||
| 5 min | ||
| 12 min | ||
57 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 13.1 g |
| Fats | 34.3 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 4.2 g |
| Calories | 391 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.1 |
| 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. | 13.9 |
| 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. | -0.11 |
| 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. | 1 511 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 40% | 29% | 24% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (1) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cream: 82% ◦ Butter: 10% ◦ Spinach: 8% A | 44579952? |
| iWhich products: ◦ Almond flour: 88% ◦ Cream: 4% ◦ Spinach: 3% ◦ Butter: 3% ◦ Chicken breast (fillet): 2% E | 32326932? |
| iWhich products: ◦ Almond flour: 43% ◦ Cream: 38% ◦ Sesame: 10% ◦ Chicken breast (fillet): 5% ◦ Spinach: 3% ◦ Egg: 3% B2 | 31376729? |
| iWhich products: ◦ Spinach K | 27365836? |
| iWhich products: ◦ Sesame: 46% ◦ Chicken breast (fillet): 39% ◦ Almond flour: 7% ◦ Spinach: 4% ◦ Cream: 4% B6 | 23235016? |
| iWhich products: ◦ Chicken breast (fillet): 48% ◦ Sesame: 27% ◦ Almond flour: 21% ◦ Spinach: 2% ◦ Cream: 2% B3 | 18203516? |
| iWhich products: ◦ Sesame: 65% ◦ Almond flour: 15% ◦ Cream: 10% ◦ Spinach: 5% ◦ Chicken breast (fillet): 5% B1 | 17183414? |
| iWhich products: ◦ Sesame: 40% ◦ Spinach: 32% ◦ Almond flour: 20% ◦ Cream: 4% ◦ Chicken breast (fillet): 3% B9 | 1010207? |
| iWhich products: ◦ Chicken breast (fillet): 34% ◦ Cream: 28% ◦ Almond flour: 18% ◦ Sesame: 9% ◦ Egg: 7% ◦ Spinach: 3% B4 (Choline) | 9111910? |
| iWhich products: ◦ Chicken breast (fillet): 49% ◦ Cream: 27% ◦ Almond flour: 18% ◦ Egg: 4% ◦ Sesame: 2% B5 | 99157? |
| iWhich products: ◦ Cream: 93% ◦ Butter: 6% D | 77771 |
| iWhich products: ◦ Cream: 71% ◦ Chicken breast (fillet): 21% ◦ Egg: 7% B12 | 6655? |
| iWhich products: ◦ Almond flour: 45% ◦ Sesame: 37% ◦ Egg: 18% B7 | 55124? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Sesame: 78% ◦ Almond flour: 22% Copper | 979719987? |
| iWhich products: ◦ Sesame: 69% ◦ Almond flour: 19% ◦ Chicken breast (fillet): 6% ◦ Spinach: 5% Iron | 44203513? |
| iWhich products: ◦ Sesame: 48% ◦ Almond flour: 45% ◦ Spinach: 7% Manganese | 37485743? |
| iWhich products: ◦ Sesame: 42% ◦ Almond flour: 32% ◦ Chicken breast (fillet): 15% ◦ Cream: 8% Phosphorus | 36365036? |
| iWhich products: ◦ Sesame: 52% ◦ Almond flour: 39% ◦ Spinach: 5% ◦ Chicken breast (fillet): 4% Magnesium | 27368832? |
| iWhich products: ◦ Sesame: 68% ◦ Almond flour: 19% ◦ Cream: 9% ◦ Spinach: 3% Calcium | 24242424? |
| iWhich products: ◦ Sesame: 52% ◦ Chicken breast (fillet): 30% ◦ Cream: 9% ◦ Almond flour: 4% ◦ Egg: 4% Selenium | 2020361811 |
| iWhich products: ◦ Cooking salt: 95% ◦ Chicken breast (fillet): 2% Sodium | 20203820? |
| iWhich products: ◦ Almond flour: 80% ◦ Sesame: 20% Boron | 20203920? |
| iWhich products: ◦ Sesame: 63% ◦ Almond flour: 27% ◦ Chicken breast (fillet): 6% ◦ Spinach: 2% Zinc | 182541184 |
| iWhich products: ◦ Sesame: 35% ◦ Psyllium: 31% ◦ Almond flour: 31% ◦ Spinach: 3% Fibers | 15222220? |
| iWhich products: ◦ Almond flour: 34% ◦ Sesame: 22% ◦ Cream: 21% ◦ Chicken breast (fillet): 12% ◦ Spinach: 10% Potassium | 11141612? |
| iWhich products: ◦ Spinach Lutein | 88138? |
| iWhich products: ◦ Cream Fluorine | 77307? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cream: 78% ◦ Butter: 22% Palmitic acid (Saturated) | 64649964? |
| iWhich products: ◦ Sesame: 65% ◦ Almond flour: 35% Linoleic acid (Omega-6) | 33478143? |
| iWhich products: ◦ Almond flour: 48% ◦ Sesame: 35% ◦ Cream: 7% ◦ Egg: 6% ◦ Chicken breast (fillet): 3% ◦ Butter: 2% Oleic acid (Omega-9) | 21273824? |
| iWhich products: ◦ Butter: 90% ◦ Cream: 10% Stearic acid (Saturated) | 13162116? |
| iWhich products: ◦ Cream: 75% ◦ Almond flour: 19% ◦ Spinach: 6% Alpha-linolenic acid (Omega-3) | 10151812? |
Read
Video on the topic
Reviews
on KETO Allowed
Inventory: Oven
Difficulty: simple
Max. per day ≈ 476 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 113 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Spinach, Chicken breast (fillet), Almond flour, Sesame, Psyllium, Butter, Egg, Cream, Cooking salt
Combine the dry ingredients: 10 min, Knead the dough: 10 min, Bake in the oven: 5 min, Mix the ingredients: 10 min, Slice: 5 min, Cooking: 5 min, Bake in the oven: 12 min
Keto, LCHF: Recipes, Rules, Description
$$$
Preparing the Base
For this, mix almond flour (75 g), sesame flour (75 g), and psyllium (10 g) in one container.
Then add softened butter (25 g) and mix thoroughly.
After that, add the egg (1 pcs).
Knead the mixture until a uniform dough is obtained.
Carefully spread the resulting dough over the bottom and sides of the baking pan.
No need to grease the pan, as butter has already been added to the dough.
Place the pan in a preheated oven at 180 degrees and bake for 5 minutes.
Preparing the Filling
In a separate container, break the eggs (5 pcs) and add heavy cream (150 g).
Add salt (1 tsp) and beat the mixture with a whisk or fork.
Boiled chicken fillet (75 g) cut into small cubes or shred into fibers.
Also, cut spinach (30 g) into thin strips or chop it in a blender.
Cooking the Quiche
As soon as the quiche base is ready, carefully place the chicken and spinach in it. Then pour the prepared egg-cream mixture over everything.
Put the quiche in the oven and bake for another 10-12 minutes at a temperature of 180 degrees.
Any remaining questions? Ask chatGPT.:
Ask a question
Add a review
Watch others pizza and pies:
We recommend reading:All articles
Share: