
Vegetable Quiche
成本 $8, 保存 $12
來源: Recommended by CookPal
- 15 Min
- 2 份量
- $8
Vegetable Quiche
成本 $8, 保存 $12
來源: Recommended by CookPal
- 15 Min
- 2 份量
- $8
食材
Vegetables
- 🧅 1/2 onion, sliced (100g)
- 🍄 80g shimeji mushrooms
- 1 bell pepper, minced
- 🌽 50g sweet corn
Seasoning
- 🧂 Salt and pepper to taste
Dairy
- 🧈 1 tbsp salted butter
- 🥛 100ml milk
- 🧀 50g cheese
Protein
- 🥚 2 eggs
- 🐟 1 can tuna
步驟
Slice the onion, separate shimeji mushrooms into small clusters, and mince the bell pepper.
Melt butter in a frying pan and sauté the prepared vegetables until softened. Add sweet corn and season with salt and pepper, cooking briefly.
In a bowl, beat the eggs thoroughly, then mix in milk, salt, pepper, half the cheese, tuna, and the sautéed vegetables.
Pour the mixture into a microwave-safe dish, top with the remaining cheese, cover with plastic wrap, and microwave at 600W for 10 minutes.
營養成分
每份🔥
250
卡路里
- 18g蛋白質
- 12g碳水化合物
- 15g脂肪
💡 小提示
Use fresh vegetables for better flavor and nutrition.You can substitute tuna with cooked chicken or tofu for variation.Serve with a side salad for a complete meal.
⚠️ 注意事項
此食譜僅供參考,具體使用需根據個人體質進行調整。