Nourishing Sweet Potato Quiches for the Whole Family
Nourishing Sweet Potato Quiches for the Whole Family
| Wholesome Sweet Potato Quiches | A Delicious and Nutritious Snack for All Ages
Introducing sweet potato quiches, a delightful snack that offers a symphony of flavors and textures. Made with a smooth, naturally sweet mashed sweet potato base and packed with tender chicken and a medley of vegetables, these quiches are satisfying enough for a meal or a wholesome treat. Feel free to substitute the broccoli, carrots, and shiitake mushrooms with any leftover vegetables you have in your refrigerator. Their rich nutritional value and diverse tastes are sure to win over both children and adults.
Main Ingredients- Ground chicken: Use your preferred amount.
- Steamed sweet potato: Approximately 165g (enough to mash smoothly)
- Broccoli: 30g, finely chopped after washing
- Carrot: 30g, finely chopped after washing
- Shiitake mushroom: 10g, finely chopped after washing
- Almond flour: 50g
- Rice flour: 30g
- Egg: 1
- Milk or formula water: 20ml (formula water is recommended for babies)
Cooking Instructions
Step 1
First, prepare the vegetables that will add flavor to your quiches. Lightly oil a pan and sauté the finely chopped broccoli, carrots, and shiitake mushrooms over medium heat until tender. Sautéing until the vegetables release their sweet aroma will enhance the flavor.
Step 2
Add the ground chicken to the pan with the sautéed vegetables. Continue to cook until the chicken is no longer pink and is fully cooked through. Stirring occasionally ensures the chicken cooks evenly.
Step 3
Now, let’s make the sweet potato base for the quiches. Place the steamed sweet potato (165g) in a bowl. Use a fork or a masher to thoroughly mash the sweet potato until it’s completely smooth with no lumps. Mashing while the sweet potato is still warm makes it easier to achieve a fine consistency.
Step 4
Add the almond flour (50g) and rice flour (30g) to the mashed sweet potato. Stir well with a fork to ensure the flours are evenly incorporated into the sweet potato, forming a thick batter.
Step 5
Prepare a set of medium-sized muffin tins. Divide the sweet potato batter among the muffin cups. Using your fingers or a small spoon, spread the batter thinly and evenly along the bottom and sides of each cup, creating a shell about 5mm thick. Ensure the batter adheres well to the tin for a neat finish.
Step 6
Next, fill the sweet potato shells (from step 4) with the sautéed chicken and vegetable mixture (from step 1). Fill the cups so that the mixture is slightly mounded in the center, avoiding overfilling, which will help maintain a pleasing shape.
Step 7
Prepare the egg wash for a moist filling. In a separate bowl, whisk the egg to break the yolk and remove the chalazae. Add the milk or formula water (20ml) and mix thoroughly. This will add a smooth and savory richness.
Step 8
Carefully pour the egg wash over the filling (from step 5) in each muffin cup using a spoon. Pour slowly and a little at a time, allowing the egg mixture to seep down between the vegetables. This ensures the ingredients meld together beautifully for a delicious quiche.
Step 9
Bake in a preheated oven at 180°C (350°F) for approximately 25 minutes, or until the tops are golden brown and the quiches are set through. Baking times may vary depending on your oven. Allow them to cool slightly before serving for the best texture and flavor.
