Source: diabete.net; blog.giallozafferano.it

Presentation

Side dish or main course based on puff pastry, broccoli, carrots, shallots, parsley, corn, ricotta, Parmigiano Reggiano PDO, eggs, skimmed milk, flour, salt and white pepper

Ingredients
Serves 8

• 1 package puff pastry (about 8–10 oz / 225–280 g)
• 250 g (about 8.8 oz / 2 cups) broccoli florets
• 2 carrots, diced
• 1 shallot, finely chopped
• 1 teaspoon parsley, chopped
• 3 teaspoons steamed corn (≈ 1 tbsp / 15 g)
• 200 g (about 7 oz / ¾–1 cup) ricotta
• 4 tablespoons Parmigiano Reggiano PDO (about 20–30 g / 1 oz), grated
• 2 eggs
• 125 g (about 4.4 oz / ½ cup) skim milk
• 1 tablespoon flour
• Salt, to taste
• White pepper, to taste

Method

Preheat the oven to 180°C.

Cook the broccoli cut into small pieces in lightly salted water and drain well.

In a separate bowl, mix the milk well with the ricotta, Parmigiano Reggiano PDO, eggs, salt, a little white pepper and flour.

Add the broccoli and carrots.

Place the puff pastry in a sufficiently large baking tray

Pour the contents.

Bake in the oven for 45-50 minutes, until the quiche is golden brown, possibly covering with aluminum foil if you see the quiche darken before time. Let it cool a little

Serve.

Allergens

Broccoli: possible individual intolerance

Carrot: possible individual intolerance and cross-reactivity in case of allergy to pollen of Artemisia, Graminaceae, Composite, Birch

Flour: contains gluten from cereals included in EU Regulation 1169/2011

Milk: included among the allergens in EU Regulation 1169/2011

Corn: possible cross-reaction in case of sensitivity to grasses. Very high glycemic index

Parmigiano Reggiano PDO: contains milk allergens

Puff pastry: contains gluten from cereals and butter containing milk allergens

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Parsley: possible cross-reaction in case of allergy to spices, mugwort, composites

Cottage cheese: milk allergens

Shallots: cases of individual reactivity reported

Egg: included among the allergens in EU Regulation 1169/2011

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Broccoli: rich in mineral salts, vitamins C, B1, B2 and carotenoids that support the immune system and act to protect the cardiovascular system. Suitable in cases of chronic constipation due to the richness of vegetable fibers. A species that provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Carrots: rich in vitamins (B1, B2, C, PP, E, D), carotenoids, minerals and active ingredients that support the functionality of the immune system and ophthalmic, diuretic and healing functions and act to protect the cardiovascular system. Also suitable for nephropathic patients and useful for the functioning of the liver for the contribution of vitamins, mineral salts and antioxidants. They provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Flour: provides B vitamins (thiamine, niacin, riboflavin and folate), which are important for energy metabolism and the functioning of the nervous system.

Partially or totally skimmed milk: favorable for the proper functioning of the cardiovascular system – The presence of tryptophan allows you to counteract depression

Corn: rich in carotenoids that support the immune system. It stimulates the synthesis of serotonin which counteracts depression and promotes good mood

Parmigiano Reggiano PDO: useful for the proper functioning of the liver

Puff pastry: a source of cereals that stimulate the synthesis of serotonin which counteracts depression and promotes good mood, and butter is a source of fat-soluble vitamins (A, D, E and K) favourable to the health of the eyes, mucous membranes, bones, immune system and blood clotting.

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Parsley: rich in carotenoids that support the immune system and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients and useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants

Ricotta. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants and for the proper functioning of the cardiovascular system. The presence of tryptophan helps to counteract depression

Salt: essential for the balance of body fluids and for the transmission of nerve impulses, it is however to be consumed respecting the limit of 5 g per day according to the indications of the WHO so as not to promote arterial hypertension and consequent increase in the risk of cardio-cerebrovascular diseases starting from myocardial infarction and cerebral stroke; to be limited as much as possible in the case of nephropathy.

Shallots: rich in selenium that supports the immune system and with the ability to stabilize blood glucose at normal values; carrier of quercetin, a flavonoid that helps contain cholesterol and triglyceride levels in the blood, parameters related to cardiovascular risk, which also supports liver function by promoting the purification of the body. Also suitable for nephropathics. A species that provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Egg: source of Vitamin E that protects the immune system from harmful fatty acids. Rich in Vitamin D that fights mood disorders

Safety / Intended use

Also intended for individuals suffering from:

• Anorexia – Weight Loss
• Nausea-vomiting

Not to be administered in case of:

• Constipation with meteorism
• Diarrhea
• Dysphagia