Photo: Lars Blankers
Estimated Nutrition (whole recipe, rough)
684
Calories
31g
Protein
26g
Fat
88g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Mashed Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- mashed potato -- enough to
- line a med
- 1 cup mixed vegetables -- diced
- and cooked
- 1/2 onion -- chopped.
- 1/2 cup corn -- cooked
- 1/4 cup peas -- cooked
- 1/4 cup green beans -- cooked
- pn garlic, cayenne, basil, sage
- to taste
- 1 1/2 cup cottage cheese, 1% fat
- 3 egg whites -- or equivalent
- =
Directions
1
Line a quiche dish with mashed potato. Mix all vegetables and herbs and spices together with the cheese and egg whites. Spread over the potato base. Bake in moderate oven for 35 to 40 minutes until the filling has set...
Recipe sourced from
fandom