8. Sausage Quiche

<iframe width=”420″ height=”315″ src=”http://www.youtube.com/embed/GFvgn45IGUU” frameborder=”0″ allowfullscreen>

No pictures from me today, just a video of some guy making the actual Quiche gotta be better than a photo though right?

This recipe came from Joe Lindley  http://CravingSugar.net  great guy to follow on Twitter!

Ingredients (I’ve scaled them down, didn’t want to make enough for 12 portions)

  • 4 sausages or 3/4 lb
  • 100 g Red Pepper
  • 100 g Green Pepper
  • 50 g Onion
  • tspn coconut oil (or butter)
  • salt
  • pepper
  • 3 eggs
  • 1/4 cup (60 g) single cream
  • 4 oz of grated mild cheddar (cheese of you liking)

Methodology

  • If using whole sausages, split in half and cook in a frying pan, you will need to ensure that the skin renders down so that it doesn’t become all chewy in the Quiche
  • Saute the onions and peppers in another pan with the coconut oil or butter – (do not use vegetable oil) cook until soft
  • Preheat the oven to 350 degrees and grease a Quiche tin or similar 8 inch dish will need to be about 2 inches deep
  • Drain the sausage of the excess grease
  • Add salt and pepper to the vegetables
  • Add vegetables to the sausage and allow to cook a little longer
  • Whisk the eggs and cream until fully blended – add the grated cheese to this mixture add salt and pepper to taste
  • Transfer the sausage and vegetables to the pre-greased tin ensuring an even coverage of the tin
  • Cover completely with the egg mix
  • Place in the oven to cook for 40 – 45 mins or until the top becomes slightly brown
  • Remove from the oven and enjoy

Macronutrients Full dish 552 g

  • Kcals 1273
  • FAT   105
  • PRO  18
  • CHO  68

Macronutrients per portion  138 g

  • Kcals    318
  • FAT      26
  • PRO     5
  • CHO    17

The macros have been calculated adding the sugars into the carbs for accuracy.

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