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Note: Consult with your dietitian before trying this recipe, as it contains quail eggs and mascarpone. You can find the nutritional values at the end of the recipe.

Are you looking for a delicious, nutritious meal that doesn’t compromise flavour? Look no further than this umami Fennel Quiche!

Ingredients

• 250 g low protein flour
• 65 g butter
• 60 g lard
• 60 mL water
• 5 g yeast
• 20 g quail egg
• 4 g beef stock cube (for taste)
• 300 g Fennel
• 5 g garlic
• 70 g mascarpone
• 80 g Violife creamy
• 60 g Violife Mozarella
• Salt and pepper to taste

How To Make the Fennel Quiche

• Place 250g low protein flour into a mixing bowl and rub in 65g of butter and 60g of lard to form a crumble.
• Stir in 60 mL of water until a clear pastry is obtained. Allow the pastry to rest for a few minutes before use.
• Lightly grease, flan case, and mould the pastry to shape, ensuring all sides are covered. Make small air pockets in the pastry using a fork to allow even cooking. Use baking beans to blind bake the pastry for 20 minutes at 180 degrees.
• Fry the garlic until soft, and stir in the fennel. Add salt and pepper to taste.
• Add 20g quail egg, 70 g of mascarpone and 80 g Violife sour cream and whisk. Add 60 g Violife Mozarella. Mix with the contents of the pan.
• Remove the pastry case from the oven and add the contents of the pan. Pour the mixture into the flan case and allow to bake for 30-35 minutes at 180 degrees.

Nutritional values

Here’s a breakdown of the nutritional values for each ingredient.

	Ingredients	Phe (mg)	Protein	Kcal	Lipid (g)	CH (g)
Low protein flour (Loprofin)	250	2.5	0.1	90.5	21.9	0.1
Butter	65	2.7	0.1	46.7	5.3	0.0
Lard	60	0.0	0.0	54.3	6.0	0.0
Water	60	0.0	0.0	0.9	0.0	0.2
Yeast	5	8.8	0.2	1.6	0.0	0.2
Maple syrup	5	0.0	0.0	1.8	0.0	0.4
Beef stock cube	4	0.7	0.0	1.2	0.1	0.1
Garlic	5	0.9	0.0	0.7	0.0	0.1
Fennel	100	18.7	0.4	9.3	0.1	2.2
Quail egg	20	14.8	0.3	3.2	0.2	0.0
Mascarpone	70	14.7	0.3	27.0	2.8	0.1
Violife creamy	80	0.0	0.0	19.2	1.8	0.6
Violife Mozarella	60	0.0	0.0	17.2	1.4	1.2
Nutritional value/100g		63.8	1.3	272.7	39.7	5.2

If you’re organising a special brunch or looking for a dish that everyone will love at a gathering, this Quiche is the perfect choice. Its versatility allows it to be enjoyed hot or cold, making it great for meal prep or taking to picnics.

Ready to dive into this cooking experience? Collect your ingredients, and let’s whip up a low-protein delight that shows that dietary needs don’t have to compromise flavour or fun. Your taste buds (and your guests) are in for a treat!