Artichokes are a herbaceous Mediterranean plant with a mild taste, similar to asparagus. Frozen artichokes have no salt added and easily defrost in a pinch. This crustless artichoke quiche is baked in a cast-iron skillet with a sweet, peppery, basil-and-tomato flavor and a creamy ricotta filling. This is an easy meal-prep dish, allowing you to have four deliciously balanced breakfasts ready with a quick 30-second warm-up.
- Preheat the oven to 400°F.
- In a large mixing bowl, mix the artichoke hearts, basil, tomatoes, pepper, ricotta cheese, whole eggs, and egg whites, and combine well.
- Spray a large oven-safe dish with cooking spray (or evenly grease it with 1 teaspoon of avocado oil). Pour the mixture into a cast-iron skillet or oven-safe pan and bake in the oven for 15 minutes at 400°F, then increase the heat to 425°F for an additional 5 minutes, until the eggs are baked through and the edges are slightly browned. After cooled for at least 10 minutes, divide into 4 or 8 even pieces and serve, or store in the refrigerator for 5 to 7 days.
Flavor Tip: To create a flavorful crust, mix about ½ cup of almond flour with ¼ cup of water until it’s a paste with no excess water. Add 1 minced fresh garlic clove and 1 teaspoon of dried basil. Mix well and line the bottom of the cast-iron skillet with the mixture. Bake it in the oven for about 5 minutes before adding the quiche ingredients.
Excerpt from The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals, by Michelle Routhenstein MS RD CDE CDN, published by Rockridge Press. Copyright © 2020 by Callisto Media. All rights reserved.