Introduction to Roasted Spaghetti Squash Crustless Quiche
Overview of the dish
Begin with an engaging introduction that captures the essence and uniqueness of the Roasted Spaghetti Squash Crustless Quiche. Highlight how this dish stands out as a healthier, gluten-free alternative to traditional quiche, with the spaghetti squash serving as a flavorful, nutrient-rich base that complements the rich, savory filling.
Brief history and popularity: Touch upon the origins of quiche as a versatile dish and how the innovative use of spaghetti squash as a crust alternative caters to dietary trends and preferences, making it popular among health-conscious and gluten-sensitive communities.
Health benefits: Discuss the nutritional advantages of incorporating spaghetti squash into the diet, such as its low calorie, high fiber content, and the variety of vitamins and minerals it provides. Mention the benefits of a crustless quiche, including reduced calorie intake and the absence of refined flours.
Importance of choosing the right ingredients:
This section should emphasize the crucial role that high-quality ingredients play in not only the taste but also the nutritional value of the dish. Encourage readers to make informed choices about the ingredients they use.
Organic vs. conventional vegetables: Discuss the debate between organic and conventional produce, highlighting how organic spaghetti squash might have lower pesticide residues and potentially higher nutrient levels, contributing to a cleaner and possibly more flavorful dish.
Freshness and quality of eggs: The quality of eggs significantly affects the texture and taste of the quiche filling. Offer advice on selecting the freshest eggs possible, such as looking for eggs with bright, firm yolks and thick, slightly cloudy whites. Mention how using eggs from free-range or pasture-raised chickens might enhance the nutritional profile of the quiche, providing higher levels of omega-3 fatty acids and vitamins.
Ingredients
I Small Spaghetti SquashBroccoli Florets, halved or quartered depending on size
1 Small Onion, diced
150g/5.3oz Back Bacon, chopped
100g/3.5oz Shredded Cheddar Cheese
1 Cup (250ml) Elmlea Double Cream (Heavy Cream)
1/4 Tsp Groung Nutmeg
8 Eggs
Cherry Tomatoes, halved, for top
Salt & Pepper
Method:
Preheat oven 220C/425F.
Spaghetti Squash -
Cut the spaghetti squash in half lengthwise. Clean out the seeds and strands inside. Brush the inside with olive oil and season with salt and pepper.
Place face-down on a baking tray with foil or parchment paper and bake until tender 40 to 50 minutes. Remove from oven and leave to cool till you can touch by hand. Scoop out the filling and place in a large bowl.
Reduce oven temperature to 180C/350F.
Filling:
While the spaghetti squash is in the oven prepare the filling. Butter grease a 28cm/11-inch baking dish.
In a pan cook the chopped bacon just until crisp. Remove and set aside. To the same pan add a little olive oil and teaspoon butter. Cook the onions and broccoli florets together until the onions start to soften.
Turn off heat and add the bacon. Transfer to the bowl of spaghetti squash and mix it altogether (set aside a few broccoli florets and bacon pieces to place on top of the quiche). Spoon the squash filling into prepared baking dish.
Beat the eggs, cream and nutmeg, together. Add the cheddar cheese and season with salt and pepper. Pour the egg mixture over squash filling and with a fork slightly move the filling to make sure the eggs went through to the bottom.
Place a few broccoli florets, bacon pieces and halved cherry tomatoes on top. Season with freshly ground pepper and bake for 45 to 60 minutes, until set and top is golden.
