This nutritious quiche recipe is ideal for everyone on a how to lose belly fat healthy eating plan or diet. It combines a crisp and light wholemeal or multigrain flour pastry case with asparagus that is high in folates and potassium and tuna with it\'s essential oils and good vitamin D levels. The egg mixture in this recipe takes full advantage of all the incredible nutritional value of whole eggs and especially egg yolks for boosting your good (HDL) cholesterol levels making it ideal for anyone wanting to lose belly fat.
Ingredients
For the Pastry
- 4 ounces (100g) of wholemeal or Multi-grain flour
- 2 ounces (50g) of Un-Salted Butter
- 2 tablespoons of ice cold water
- 1 egg yolk
- 1 pinch of freshly ground coarse Sea Salt
- 6 ounces (175g) of Fresh Tuna steak
- 1 tablespoon of extra virgin olive oil
- 12 spears of Asparagus
- 2 whole eggs
- 2 extra egg yolks
- 8 fluid ounces (250ml) of Sour Cream or Creme Fraiche (no fat or low fat options)
- 2 tablespoons of fresh Dill
- 1 generous pinch of freshly ground Nutmeg
- Freshly ground coarse Sea Salt
- Freshly ground Black Pepper
Start by making the pastry. Put the wholemeal or multi-grain flour into your food processor and add the butter and a pinch of freshly ground sea salt. Blitz them together to the consistency of fine crumbs and then empty out into a mixing bowl. Add the two tablespoons of ice cold water and an egg yolk and mix everything together until it comes together as a loose pastry. Form the pastry into a ball with your hands and give it a quick 15 second knead on a floured board before placing it in a plastic bag and pop it into the refridgerator for 1 hour to chill.
After chilling, take the pastry out and roll it thinly. Take a loose bottomed flan tin 8 inches in diameter (20cm) and lightly grease the inside surfaces with a smear of butter before lining it with your pastry. Then cover and put back in the fridge to chill down for a further 30 minutes.
Heat your oven to 350F/180C/Gas 4. After the pastry case has chilled for 30 minutes, take it out of the refridgerator and prod the inside bottom of the pastry with a fork before lining the bottom with a piece of baking parchment and fill with a layer of baking beans or dried beans and bake in the oven for 15 minutes or until tfhe pastry has cooked but not turned color.
Remove the beans and parchment paper and then brush over all of the inside of the pastry case with some beaten egg wash before putting it back into the oven for another 5 to 10 minutes by which time the inside surfaces of the pastry case should be a light brown colour.
Turn down the oven slightly to 325F/170C/Gas 3. Blanch the asparagus in boiling water for 4 minutes. Heat up the tablespoon of extra virgin olive oil in a frying pan. Flash fry your Tuna steak very briefly in the pan just enough to seal each side and then take out of the pan and cut into strips before arranging them in the bottom of the flan. Drain the asparagus and dab dry off quickly on a paper towel before arranging them in the flan with the tuna strips.
In a mixing bowl, crack in your 2 whole eggs and 2 extra egg yolks. Lightly whisk the eggs together before adding the creme fraiche or sour cream. Roughly chop the dill leaves before adding to the mixture and then flod the creme fraiche or cream into the beaten eggs. Pour the mixture into your flan tin on top of your asparagus and tuna. Then sprinkle over a pinch of freshly ground nutmeg.
Bake in the oven for 35 to 40 minutes and this should set the eggs mixture and take on a light golden color. Serve up either hot with baked or grilled tomatoes or cold with a mixture of salad leaves.
Enjoy this super healthy quiche for lunch or supper for anyone and especially on a how to lose belly fat eating plan using foods that burn belly fat.
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