Mackerel or Sardine & Broccoli Crustless Quiche

cheddar cheese

🥗Healthier: feta cheese

💰Cheaper: mozzarella

Feta adds tanginess while mozzarella is often more affordable.

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk reduces calories, while water can be used for a lighter texture.

cream

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt reduces calories while maintaining creaminess.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is often cheaper.

Welcome to Backyard Chef. We're going to make a sardine and broccoli crustless quiche.

Grease the pan with butter.

Sauté chopped onions in butter until softened, about 1 minute, then add minced garlic and a pinch of salt.

Remove the sautéed onions and garlic from the pan and set aside.

Boil water in a kettle and blanch the chopped broccoli for 2-3 minutes, then drain.

In a bowl, crack in eggs and add salt, black pepper, and a pinch of nutmeg. Beat together.

Open the tin of sardines and mash them slightly while keeping some chunks. Add some of the tomato sauce to the egg mixture.

Add cream and milk to the egg mixture and mix well to form a custard.

Butter a 9-inch dish and layer in the blanched broccoli, followed by the sardines, sautéed onions, and garlic.

Sprinkle a light layer of cheddar cheese over the top, then pour the custard mixture over everything.

Top with the remaining cheddar cheese and place in the oven.

Bake at 180°C (about 350°F) for 30-35 minutes until golden and set.

Let cool before slicing and serving with salad.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens