Lila, Chop!

Chicken Quiche à la Can

High-protein Sugar-free Low-fat
Christina Hallalulu

Each time I travel back to Stockholm, I make it a point to visit my naprapath Can P., the best physio-massage therapist I have ever encountered. And every time he treats me, I hear his stomach growl, followed by an abashed but I just ate half a chocolate cake! How can I be hungry again? This iron-man triathlete, who has helped treat the worst of my injuries and muscle soreness, loves dark chocolate and dark green vegetables just like me, but with an unmatched appetite and a preference for real food— aka, no protein powder. I thus dedicate this savoury Chicken Spinoccoli Quiche à la Can to him. May it fuel his workouts and keep him full throughout the day!

Quiche on a plate.
Quiche for two?
amount name
container Pre-made pie crust pastry dough (I used Bio Pâte Brisée from the French supermarket, Casino), or
serving Gluten Free Pie Crust Plus Mix
filets boneless chicken breasts
head broccoli
packet baby spinach leaves
organic egg whites
whole organic eggs
ball fresh buffalo mozzarella
g grated low-fat cheese (I used a Parmesan, emmental & mozzarella pizza cheese mix)
ml skimmed milk (I used lactose-free)
tsp dried, crushed oregano
tsp dried, crushed thyme
salt and pepper to taste (optional)
Servings: (Total Calories: .)
A healthy, hearty quiche, fresh from the oven.

Ingredient tips:

If you're in Sweden, you can find pie crust mixes online or in local groceries stores, such as Maizena pajdeg mix or Fryst Smördeg. If you're gluten intolerant, I recommend using a gluten-free mix such as Grama's Pie Crust Plus or Bob's Red Mill Pie Crust.

Slice 2.
A slice of chicken Spinoccoli deliciousness

I always find that quiche tastes better the next day, so this makes a wonderful dish for left-overs. In fact, this quiche lasted us lunch and dinner for almost 3 days at home! Simply reheat in the oven (or in the microwave, but it might get a little soggy).

Slice 3.
Garnish with more greens and olives... Bon appetite!
time instruction
Roll out pie pastry crust dough and place in a pie dish.
5-10 min Heat a large frying pan with a dollop of vegetable oil, and cook chicken, broccoli and spinach until spinach is wilted and chicken is cooked through.
Transfer cooked chicken, broccoli and spinach into pastry-covered pie dish.
Cut up fresh mozzarella into small slices and place evenly throughout pie.
Mix eggs, egg whites, milk, and spices in a bowl.
Pour mixture over chicken and vegetables in the pie dish.
Sprinkle grated cheese on top.
30-45 min Bake at 200℃ until crust is lightly browned and egg mixture cooked.
10 min Remove quiche from oven and let it sit so the consistency settles as firm.
1.5 hour Cut into slices, place on a plate, and garnish with salad, olives, or whatever your heart desires!

Recipe Tips:

Remember, the thinner you bake your quiche, the more it will resemble pizza. If there is not enough liquid quiche-filling to cover all your ingredients, add more milk and egg-whites.

Quiche Variations:

Using this basic quiche recipe, you can try different combinations of ingredients for exciting quiche variations, such as:

  • Mediterranean Quiche – with aubergine, zucchini, olives, and feta cheese
  • Classic French (a healthier Quiche Lorraine) – with bacon, onions, spinach, and Gruyere cheese
  • Swedish Quiche (a healthier Västerbotten Paj) – with salmon, dill and västerbotton cheese
  • Thai Quiche (now we're talking!) – with Thai basil, chilli, green curry paste, and coconut milk (instead of milk)

Get creative!

...and get a massage. If you're in Stockholm, check out Care of Body for the best physio-massage therapy from Mr. Can.

Quiche and slice
Quiche or pizza? Have both, healthily!