Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Chicken, tomato and asparagus quiche

July 20th, 2009


The pastry in this tasty pie is made from a combination of multigrain sourdough bread crumbs, rye flour and cooked white beans, mashed. You will be surprised by how delicious a pastry can be without added oil or butter. A meal in itself, or serve with a simple green salad.

Serves: 6

Preparation time: 15 minutes

Cooking time: 40 minutes



  • 250g ricotta cheese
  • 3 eggs
  • 1 cup skim milk
  • 1 half breast chicken
  • 1 clove garlic
  • 1 tablespoon oil
  • 3-4 tablespoons white wine
  • 1 bunch asparagus
  • 1 punnet cherry tomatoes
  • pinch salt
  • pinch ground nutmeg

Pastry base:

  • 1 can cannellini beans, drained and rinsed
  • 10-15 almonds, ground (or 75g almond meal)
  • 1/2 cup rye flour
  • 4 slices sourdough bread, turned into crumbs in the foodprocessor or with a baymix
  • 1 egg
  • 50g ground biscuits (use shredded wheatmeal or a savoury dry biscuit)
  • further rye flour (if needed)



  • Preheat oven to 150 °C
  • Grease a flan tin with olive oil
  • Combine all the dry ingredients in a food processor and grind together
  • Add the mashed beans and egg and continue to process together
  • When combined, remove from the food processor, and add a little more flour until it has the consistency of dough
  • Either press into the flan tin like a cheesecake base, or spread a little flour on a pastry board and roll into a circular round of pastry about 6mm thick and 30 cm diameter and roll into the flan tin
  • Bake blind for about 10 minutes. To do this, put foil inside the pastry case, and some pastry weights. If you haven’t got pastry weights, any small ceramic items will do. I used to use the ceramic chopstick holders we have, or small, flat ceramic ovenproof dishes. If you don’t put some sort of weight it will still be ok, but you may get some bubbling up and the base may not stay flat


  • While the pastry is blind baking, beat together the eggs, cheese, nutmeg, a pinch of salt, and the milk in a large mixing bowl
  • Heat a heavy based fry pan over a high heat and when hot, add the oil, garlic and chicken
  • Fry till browned, deglazing with the white wine to prevent the pan burning
  • Remove the pastry from the oven, taking away the foil and weights
  • Spread the chicken over the base
  • Pour egg and cheese mixture over the chicken
  • Top with halved cherry tomatoes
  • Cook for 25 minutes at 150 °C
  • Remove from the oven and add the asparagus to the top
  • Return to the oven and cook for a further 15 minutes
  • Allow to cool for 10-15 minutes, then serve
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