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My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.
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Mini Veggies Quiches
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35 12.5g / 35%
21 17.6g / 21%
44 35.3g / 44%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Great Balance (70 - 100)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Good Balance (45 - 69)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

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Mini Veggies Quiches

(0)
35 Min
Easy

Ingredients

6 Servings

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

ingredient_quantity
recipe ingredient
800  g
Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
2  tbsp
Olive oil
0.5  cup
Leeks, (bulb and lower leaf-portion), raw
0.5  cup
spring onions, finely chopped
0.5  cup
Peas, green, raw
0.5  cup
Broccoli raab, raw
80  g
MAGGI® Bechamel Mix
2.5  cups
Milk
1  g
Ground Black Pepper
1  piece
puff pastry

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Nutrition Value

Carbohydrates
17.66 g
Energy
331.52 kcal
Fats
12.59 g
Protein
35.32 g
Information per serving

Instruction

35 Minutes
  • Step 1

    0 Min
    Roll the dough on a floured surface and divide into 6 small tart pans.
  • Step 2

    0 Min
    In a large skillet, heat oil and sauté the chicken.
  • Step 3

    0 Min
    Add the shallot, leeks and stir for a few minutes.
  • Step 4

    0 Min
    Add the green peas and broccoli. Season with pepper and keep cooking on low heat for 6 minutes.
  • Step 5

    0 Min
    Meanwhile, in a saucepan, mix the milk with béchamel sauce and bring to a boil until thick.
  • Step 6

    0 Min
    Pour the béchamel sauce on top of the chicken-vegetable mixture and mix well.
  • Step 7

    0 Min
    Divide this mixture into equal parts and place in the tart molds.
  • Step 8

    0 Min
    Bake in pre-heated oven for 35 minutes at 180ºC until golden brown.
  • Step 9

    0 Min
    Serve with a green salad.
Mini Veggies Quiches

Step 1 of 9

Roll the dough on a floured surface and divide into 6 small tart pans.

Mini Veggies Quiches

Step 2 of 9

In a large skillet, heat oil and sauté the chicken.

Mini Veggies Quiches

Step 3 of 9

Add the shallot, leeks and stir for a few minutes.

Mini Veggies Quiches

Step 4 of 9

Add the green peas and broccoli. Season with pepper and keep cooking on low heat for 6 minutes.

Mini Veggies Quiches

Step 5 of 9

Meanwhile, in a saucepan, mix the milk with béchamel sauce and bring to a boil until thick.

Mini Veggies Quiches

Step 6 of 9

Pour the béchamel sauce on top of the chicken-vegetable mixture and mix well.

Mini Veggies Quiches

Step 7 of 9

Divide this mixture into equal parts and place in the tart molds.

Mini Veggies Quiches

Step 8 of 9

Bake in pre-heated oven for 35 minutes at 180ºC until golden brown.

Mini Veggies Quiches

Step 9 of 9

Serve with a green salad.

Recipe PDF