SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES, PLUS 10 MINUTES TO COOL
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGETARIAN
30 MINUTES OR LESS, ONE-POT
Artichokes are a herbaceous Mediterranean plant with a mild taste, similar to asparagus. Frozen artichokes have no salt added and easily defrost in a pinch. This crustless artichoke quiche is baked in a cast-iron skillet with a sweet, peppery, basil-and-tomato flavor and a creamy ricotta filling. This is an easy meal-prep dish, allowing you to have four deliciously balanced breakfasts ready with a quick 30-second warm-up.
2 cups artichoke hearts, finely chopped
⅓ cup chopped fresh basil
1 cup cherry tomatoes, halved
¾ teaspoon freshly ground black pepper
¼ cup part-skim ricotta cheese
4 whole eggs
8 egg whites
Avocado oil spray
1
.
Preheat the oven to 400°F.
2
.
In a large mixing bowl, mix the artichoke hearts, basil, tomatoes, pepper, ricotta cheese, whole eggs, and egg whites, and combine well.
3
.
Spray a large oven-safe dish with cooking spray (or evenly
grease it with 1 teaspoon of avocado oil). Pour the mixture into a cast-iron skillet or oven-safe pan and bake in the oven for 15 minutes at 400°F, then increase the heat to 425°F for an additional 5 minutes, until the eggs are baked through and the edges are slightly browned. After cooled for at least 10 minutes, divide into 4 or 8 even pieces and serve, or store in the refrigerator for 5 to 7 days.
FLAVOR TIP:
To create a flavorful crust, mix about ½ cup of almond flour with ¼ cup of water until it’s a paste with no excess water. Add 1 minced fresh garlic clove and 1 teaspoon of dried basil. Mix well and line the bottom of the cast-iron skillet with the mixture. Bake it in the oven for about 5 minutes before adding the quiche ingredients.
Per serving:
Calories: 160; Total fat: 6g; Saturated fat: 2g; Cholesterol: 169mg; Sodium: 250mg; Potassium: 585mg; Magnesium: 71mg; Carbohydrates: 8g; Sugars: 2g; Fiber: 4g; Protein: 17g; Added sugar: 0g; Vitamin K: 23mcg