Caramelized Onion, Tomato & Chicken Pie
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Preheat oven to 350°F (175°C).
Place pie shell in oven and bake for 10-15 minutes until lightly golden.
Melt butter (or margarine) in a non-stick pan over medium high heat. Add sliced onions and balsamic vinegar. Cover and cook, stirring regularly, over medium low heat until onions brown and caramelize.
Sprinkle the chicken, chopped tomato and ¼ cup (60 mL) of minced fresh basil over the bottom of the pie shell. Save the extra tablespoon for the garnish. Top with the grated gouda cheese.
Beat eggs with plain yogurt and whole-wheat flour. Pour over quiche. Top with grated Romano cheese and a good sprinkle of paprika and the remainder of the minced basil.
Place in oven and bake until browned and puffed up – about 45 minutes. The quiche is done when a knife inserted in the centre of the pie comes out clean (none is sticking to the knife). Let sit 10 minutes before serving.
Helpful Tip
This baked egg pie is an easy main course for any meal. You can also make it without the pie shell, however coat the baking dish with butter or a non-stick spray before adding the ingredients. It will be lower in fat and sodium without the shell.
Nutrition Info
| Per 165 g serving | Amount |
|---|---|
| Calories | 360 |
| Protein | 20 g |
| Fat | 22 g |
| Saturated Fat | 9 g |
| Carbohydrate | 21 g |
| Fibre | 1 g |
| Sugar | 3 g |
| Cholesterol | 135 mg |
| Sodium | 450 mg |
| Per 165 g serving | % Daily Value |
|---|---|
| Potassium | 9 |
| Calcium | 25 |
| Iron | 8 |
| Vitamin A | 10 |
| Vitamin C | 8 |
| Vitamin B6 | 14 |
| Vitamin B12 | 39 |
| Folate | 17 |
| Zinc | 19 |
