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A Mediterranean Delight: Chicken, Asparagus, and Feta Quiche with a Whole Wheat Crust
Imagine a dish that encapsulates the essence of the Mediterranean diet, blending robust flavors with wholesome ingredients. That’s exactly what you’ll discover in this Chicken, Asparagus, and Feta Quiche with a Whole Wheat Crust. Perfect for any meal of the day, this quiche is not only satisfying but also aligns with the healthful principles of Mediterranean cuisine.
Whether you’re looking for a hearty breakfast, a light lunch, or a comforting dinner, this quiche delivers. With its tender chicken, fresh asparagus, and tangy feta cheese, each bite is a testament to the rich culinary traditions of the Mediterranean. The whole wheat crust adds a nutritious twist, making it a guilt-free indulgence.
Read on to discover the inspiration behind this dish and learn how to create this savory masterpiece in your own kitchen. Let’s embark on a culinary journey to the heart of the Mediterranean!
The Story Behind the Quiche
The quiche, a dish that speaks to the versatility and richness of Mediterranean cuisine, has its roots deeply planted in the culinary traditions of the region. This particular Chicken, Asparagus, and Feta Quiche with a Whole Wheat Crust is inspired by the rustic, farm-to-table fare that is emblematic of the Greek countryside.
In Greece, dishes are often a reflection of the seasons, and this quiche is no exception. Asparagus, a spring vegetable, is a staple in Greek cooking during its peak season. It’s paired here with chicken, a lean protein that’s a popular choice in Mediterranean recipes, and feta, Greece’s national cheese, known for its salty tang and crumbly texture.
The whole wheat crust is a nod to the ancient grains that have been a part of the Mediterranean diet for centuries. Whole wheat is not only nutritious but also adds a nutty depth of flavor that complements the filling perfectly. This quiche is a harmonious blend of these traditional ingredients, each bringing its own unique contribution to a dish that is as delicious as it is nourishing.
As you savor this quiche, you’re not just enjoying a meal; you’re partaking in a culinary tradition that has been passed down through generations. It’s a celebration of simple, high-quality ingredients coming together to create a dish that’s greater than the sum of its parts.
Mastering the Quiche
Creating the perfect quiche is an art form, and with a few chef’s tips, you can elevate this dish to new heights. The key to a flaky, tender crust lies in the quality of the butter and the technique of incorporating it into the flour. Use cold, unsalted butter and work quickly to avoid melting it, as the small bits of butter create steam pockets during baking, resulting in a light, airy crust.
When rolling out your dough, aim for even thickness to ensure uniform cooking. A pre-baked crust, or ‘blind baking’, is crucial to prevent a soggy bottom. This step sets the crust, giving it a head start before the filling is added. And remember, patience is a virtue – allow the dough to rest in the refrigerator to relax the gluten, which will prevent shrinkage during baking.
For the filling, sautéing the asparagus and chicken before adding them to the crust not only cooks them but also enhances their flavors. Whisking the eggs thoroughly with the milk creates a smooth, custard-like consistency, and gently folding in the crumbled feta ensures it’s evenly distributed throughout the quiche. When baking, keep an eye on the quiche during the last few minutes. The filling should be just set, and the crust golden brown. Letting the quiche rest before serving allows the flavors to meld and the filling to firm up for the perfect slice.
Variations to Savor
Spinach and Sun-Dried Tomato Quiche
For a twist on the classic, replace asparagus with spinach and add sun-dried tomatoes for a burst of flavor. The tomatoes’ tanginess pairs beautifully with the creamy feta and earthy spinach.
Seafood Quiche
Embrace the Mediterranean’s love for seafood by substituting chicken with shrimp or crabmeat. This variation brings a taste of the Aegean Sea to your dining table.
Mushroom and Herb Quiche
Channel the flavors of a forest in the Mediterranean by adding sautéed mushrooms and fresh herbs like thyme or oregano. This earthy combination is perfect for those who enjoy the rich umami flavors of fungi.
Ingredient Substitutions
Understanding that dietary needs and preferences vary, here are some substitutions to tailor the quiche to your liking:
Gluten-Free Crust
For those avoiding gluten, a blend of gluten-free flours can replace whole wheat flour. A mix of rice flour, tapioca starch, and xanthan gum can mimic the texture of a traditional crust.
Dairy-Free Alternatives
If dairy is off the table, swap out the butter for a plant-based alternative and use a dairy-free cheese in place of feta. Nutritional yeast can add a cheesy flavor to the egg mixture.
Vegetarian Quiche
Omit the chicken and double up on the vegetables for a vegetarian-friendly version. Consider adding bell peppers or artichokes for additional Mediterranean flair.
Frequently Asked Questions
Can I make the quiche crustless? Yes, simply grease the pie dish well and add the filling directly to it, reducing the baking time slightly.
How can I tell when the quiche is done? The quiche is ready when the center is set and no longer jiggles when gently shaken.
Can I use low-fat milk instead of whole milk? Absolutely, using low-fat milk will yield a lighter quiche without compromising on taste.
Is it possible to freeze the quiche? Yes, the quiche can be frozen after baking. Thaw in the refrigerator and reheat in the oven until warm.
Can I add other cheeses to the quiche? Certainly, cheeses like goat cheese or gruyere make excellent additions or substitutes for feta.
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Chicken, Asparagus, and Feta Quiche with a Whole Wheat Crust
Equipment
- 9-inch (23cm) pie dish
- Large mixing bowl
- Pastry cutter or forks
- Skillet
- Rolling Pin
- Whisk
- Medium mixing bowl
Ingredients
Whole Wheat Crust
- 1 1/4 cups whole wheat flour 150g
- 1/4 tsp salt 1.5g
- 1/2 cup unsalted butter, chilled and diced 113g
- 3-4 tbsp ice water 45-60ml
Filling
- 1 tbsp olive oil 15ml
- 1 cup diced cooked chicken breast 150g
- 1 cup asparagus, trimmed and cut into 1-inch pieces 100g
- 4 large eggs
- 1 cup whole milk 240ml
- 1/2 cup crumbled feta cheese 75g
- 1/4 tsp black pepper 0.5g
- 1/4 tsp salt 1.5g
Instructions
- Preheat your oven to 375°F (190°C).
- Begin by making the crust. In a large bowl, combine whole wheat flour and salt. Add the chilled, diced butter and use a pastry cutter or your fingers to mix until the mixture resembles coarse crumbs.
- Gradually sprinkle in ice water, a tablespoon at a time, mixing until the dough comes together. Form the dough into a disc, wrap in plastic, and refrigerate for at least 30 minutes.
- On a floured surface, roll out the dough to fit a 9-inch (23cm) pie dish. Transfer the dough to the dish, trim any excess, and crimp the edges. Prick the bottom with a fork. Bake the crust for 10 minutes, then remove from the oven.
- While the crust is baking, heat olive oil in a skillet over medium heat. Add the diced chicken and asparagus, sautéing until the asparagus is tender-crisp, about 5 minutes. Spread this mixture evenly over the pre-baked crust.
- In a medium bowl, whisk together eggs, milk, salt, and pepper. Stir in the crumbled feta cheese. Pour this mixture over the chicken and asparagus in the crust.
- Bake the quiche for 35-40 minutes, or until the filling is set and the crust is golden brown.
- Let the quiche cool for 10 minutes before slicing and serving.
Notes
