Sunday, June 05, 2016

Low carb courgette and mushroom quiche

This is a low carb quiche using a cauliflower crust instead of the normal pastry.

For cauliflower crust, I based it on this cauliflower pizza crust recipe.

  • 1 bag of riced cauliflower (Trader Joe's sells this).
  • 1/2 cup grated mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 1 tsp salt, pinch of pepper
  • 1 egg
Pour the cauliflower into a bowl and cover with a plate. Microwave for 3 minutes stirring once. Leave 5 minutes till cool enough to touch.
Turn out onto a smooth tea towe, wrap up, and squeeze out as much liquid as possible. You should be left with a dry paste - scrape from tea towel into a bowl.
Add the cheese, egg, salt, and pepper and mix well.
Press the cauliflower mix making a smooth base in a quiche pan 8-9" diameter.
Bake at 350F for about 15 minutes, or until starting to turn brown, then remove and allow to cool.

Filling (modified from Delia Smith)
  •  2 eggs plus 1 yolk
  • 10 oz creme fraiche (Trader Joe's has this, or fancier supermarkets usually in the deli section with the cheese)
  • 1 large courgette (zucchini) - about 8oz)
  • 1 cup button mushrooms
  • 1 small sweet onion, or half a medium one 
  • 1 tablespoon parmesan cheese
  • 2oz grated gruyere cheese
  • Salt and pepper

While the crust is cooking, dice the onion into small pieces. Melt about 1oz butter in a large frying pan and cook the onion on low heat about 5 minutes until translucent. Slice the courgette and mushroom into thin slices and add to the pan once the onion is cooked. Cook another 10 minutes or so until the mushroom and courgette are starting to colour, and most of the juice from the courgette and mushroom has evaporated.
Transfer the vegetables onto the cauliflower crust leaving any extra liquid behind, and spread evenly.
Sprinkle the gruyere evenly over the vegetables.
In a small bowl, thoroughly mix 2 eggs and one additional egg yolk with the creme fraiche, salt, and pepper.
Pour the mixture over the vegetables and sprinkle the parmesan on top.
Bake for about 40 minutes, until the center is set and golden.