High Protein Meal Prep Quiche
Directions
- 1Mince the shallots.
- 2Mince the garlic cloves.
- 3Quickly wash and roughly chop the mushrooms.
- 4Set the oven to 375 degrees Fahrenheit (190 degrees Celsius).
- 5Cook the ground turkey in a hot pan over medium heat.
- 6Add 1 teaspoon of salt to the cooking turkey.
- 7Flip the meat to brown the other side.
- 8Add the minced mushrooms to cook down with the meat, letting them release moisture.
- 9Add 1 teaspoon of white pepper to the meat and mushroom mixture.
- 10Add 3 teaspoons (about 1 tablespoon) of rubbed sage to the mixture.
- 11Break up the mixture further with a potato masher for a finer mince.
- 12Add the minced shallots and garlic to the cooked meat and mushroom mixture.
- 13Mix everything well and then turn off the heat.
- 14Crack 18 large eggs into a large bowl.
- 15Add 1 teaspoon of salt to the eggs (2 teaspoons total now).
- 16Whisk the eggs until well combined.
- 17Add two 14 oz (454 g) containers of 2% fat cottage cheese to the eggs and whisk until combined.
- 18Add the cooked meat and mushroom mixture to the egg and cottage cheese mixture and whisk everything together.
- 19Place the frozen broccoli florets into a microwave-safe dish and add a little water.
- 20Microwave the broccoli on high for about 4 minutes to draw out excess moisture.
- 21Drain the water from the microwaved broccoli.
- 22Add the steamed broccoli to the quiche mixture and whisk to combine.
- 23Prepare a 9x13-inch (approximately 23x33 cm) glass baking dish, optionally greasing it with olive oil.
- 24Pour the quiche mixture into the baking dish and ensure everything is evenly spread.
- 25Place the dish in the preheated oven and bake for 40 minutes, or until the quiche firms up and browns on top.
Ingredients
- 0.5 unit shallot
- 2 unit garlic cloves
- 0.5 cup mushrooms
- 1 lbs 93/7 ground turkey
- 18 unit large eggs (Grade A)
- 2 14 oz (454 g) containers 2% fat cottage cheese
- 1 12 oz (340 g) package frozen broccoli florets
- 2 teaspoons salt
- 1 teaspoon white pepper
- 3 teaspoons rubbed sage
- olive oil
Equipment
knifecutting boardfrying panspatulapotato masherlarge bowlwhiskmicrowave-safe dish9x13-inch glass baking dishovenoven mitts
Tips
- To prepare shallots, cut one from root to top, set one half aside, and slice lengthwise from side and top, then mince. This is the simplest technique for cutting any onion.
- For garlic, crush them with your palms to peel off the skins and cut off the hard ends. Use the blunt end of the knife to crush the garlic into a slicing motion to break up the cloves better and make it easier to mince.
- For mushrooms, unwrap the plastic around the container, take what you need, and re-wrap it to avoid a mess.
- For a smoother texture without cottage cheese clumps, you can blend the cottage cheese before adding it to the eggs.
- When using frozen broccoli or other vegetables, heat them in a microwave-safe dish with a little water for about 4 minutes to draw out excess moisture. If you skip this step, the quiche may become watery.
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