Chicken and Yam Quiche
The original recipe came from an online source, but I've made so many changes I can now call this my own. This dish provides a high-protein, low-glycemic meal that you can enjoy anytime. My son loved it but said it needed salt. Since I omitted the hot sauce from the original recipe, you may want to add some spice, but my hubby and fitness-minded friends loved it as is! Enjoy.
The original recipe came from an online source, but I've made so many changes I can now call this my own. This dish provides a high-protein, low-glycemic meal that you can enjoy anytime. My son loved it but said it needed salt. Since I omitted the hot sauce from the original recipe, you may want to add some spice, but my hubby and fitness-minded friends loved it as is! Enjoy.
- Carbohydrate 22.218709375 g
- Cholesterol 130.009333333333 mg
- Fat 6.85046458333334 g
- Fiber 2.9249270269076 g
- Protein 37.448930625 g
- Saturated Fat 3.09146141666667 g
- Serving Size 1 1 Serving (310g)
- Sodium 477.371083333333 mg
- Sugar 19.2937823480924 g
- Trans Fat 1.23817141666667 g
- Calories 304 calories
Step-by-step
- Combine eggs, cottage cheese, flour, pepper, and stir well.
- If you don't have left over chicken breast, you can cut up raw chicken breast and saute in frying pan sprayed with a little Pam oil.
- Cook through and once cooled, I grated in a food processor, not too finely, just enough to become grated.
- Stir chicken in with cheese and chopped onion.
- Set aside.
- Coat a quiche pie plate (or larger 9 inch glass pie pan) with nonstick cooking spray (nonfat).
- Slice one of the peeled yams 1/4 inch thick, and place the slices in a single layer over the bottom and sides of the pan.
- Cut the other yam into small chunks and then grate in food processor -- do not make into mush, but into a grated form.
- Mix the grated yams into the egg mixture and pour onto the potatoes.
- Bake uncovered at 375 degrees F for approximately 45 minutes, ensuring the edges start to brown.
- Allow to cool at room temperature for 5-10 minutes.
- Cut into 6 slices.
- Can be served warm or refrigerated/frozen for use later.
Standard recipes rarely account for how moisture management dictates texture. Slicing one peeled yam into quarter-inch rounds requires exact blade control so the slices overlap neatly along the bottom and sides of a nine-inch glass pie pan without leaving gaps. Grating the second yam introduces raw starch that must be incorporated gently into the egg and cottage cheese base to prevent a watery center. Processing cooked chicken breasts in a food processor until just shredded, rather than pureed, maintains distinct protein strands that distribute evenly throughout the filling. Whisking two extra-large eggs and three egg whites together with one tablespoon of whole wheat flour creates a stabilizing matrix that thickens as heat penetrates the dairy proteins. Baking uncovered at 375 degrees Fahrenheit for approximately forty-five minutes yields browned edges and a set interior. Allowing the finished dish to rest at room temperature for ten minutes lets the proteins relax, making clean slices easier to achieve before serving warm or transferring portions to the refrigerator or freezer for later use.
