Crustless stir-fry quiche, or scrambled omelette (recipe)
| Crustless stir-fry quiche, or scrambled omelette (recipe) | |
|---|---|
| Name | Crustless stir-fry quiche, or scrambled omelette |
| Ingredients | Yellow onion • Ham • Spinach • Fresh parsley • Eggs • Milk • Cheddar cheese |
| Cooktime (in hours) | 0.5 |
| Preptime (in hours) | 0.333333333 |
| Totaltime (in hours) | 0.833333333 |
| Keto friendliness | Keto friendly |
| Calories | 143.7 |
| Fat | 9.2 |
| Protein | 11.1 |
| Carbohydrate | 3.8 |
| Fiber | 0.5 |
| Net carbohydrates | 3.3 |
| Sugar | 1 |
| Saturated fat | 3.4 |
| Cholesterol (mg) | 143.1 |
| Sodium | 387.2 |
| Servings | 6 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Crustless stir-fry quiche, or scrambled omelette (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Crustless stir-fry quiche, or scrambled omelette (recipe) image(external)
Recipe instructions
- Chop the onion and ham into 1 cm squares.
- Separate the stem and leaves of the parsley, then chop each.
- Heat a stir-fry pan to medium-high, add oil.
- Cook the onion till it softens a bit. Don't caramelize it! Then add ham and the stem portion of the parsley. Stir for a minute or two.
- Add spinach, stir and cover. If the frying pan becomes too dry, add a little bit of milk.
- Meanwhile, use a fork to beat eggs in a medium bowl, then add the milk to the eggs. As you whisk the mixture, add salt and pepper (I don't usually measure by teaspoonfuls, so I'm not sure exactly how much I used -- use your best judgment). Put in the parsley leaves as well.
- When the spinach shrinks, reduce the heat to medium. Add the egg mixture, and mix evenly.
- Stir the bottom of the pan as the \quiche\ cooks. When about half of the liquid is cooked, mix in cheese, reserving some for top.
- Cover and let the eggs steam in the pan. Don't be tempted to open the lid - or the top won't cook!
- Remove the quiche wholly, or scramble it and transfer to a pie dish. Top with cheese & enjoy =).
Food tags
Greens, Onions, Vegetable,
Crustless stir-fry quiche, or scrambled omelette (recipe) details
Time:
Prep Time in Hours and Mins:50M
"
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Contributors: Prab R. Tumpati, MD
