{"id":444,"date":"2023-07-12T18:39:51","date_gmt":"2023-07-12T16:39:51","guid":{"rendered":"https:\/\/www.mrssporty.de\/?post_type=magazin&#038;p=444"},"modified":"2023-08-13T08:05:13","modified_gmt":"2023-08-13T06:05:13","slug":"leckere-gemuesequiche-mit-brokkoli-und-karotten","status":"publish","type":"magazin","link":"https:\/\/www.mrssporty.de\/magazin\/leckere-gemuesequiche-mit-brokkoli-und-karotten\/","title":{"rendered":"Leckere Gem\u00fcsequiche mit Brokkoli und Karotten"},"content":{"rendered":"\n<p>Dieser leckere Auflauf passt perfekt in das Konzept der basischen Ern\u00e4hrung! Da Brokkoli nicht nur zu den Spitzenreitern der Vitamin-A-Lieferanten geh\u00f6rt, sondern auch viele basisch fungierende Mineralien wie Vitamin C, Kalium, Eisen und Calcium enth\u00e4lt, eignet sich das heimische Gem\u00fcse wunderbar f\u00fcr eine basische Ern\u00e4hrung.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Zutaten f\u00fcr 12 St\u00fccke\/ Form 24 \u2205<\/h5>\n\n\n\n<ul>\n<li>95 g Butter (kalt)<\/li>\n\n\n\n<li>\u00bd TL Backpulver<\/li>\n\n\n\n<li>150 g Dinkel-Vollkornmehl<\/li>\n\n\n\n<li>50 g gemahlene Mandelkerne<\/li>\n\n\n\n<li>4 Eier<\/li>\n\n\n\n<li>400 g Brokkoli<\/li>\n\n\n\n<li>3 Fr\u00fchlingszwiebeln<\/li>\n\n\n\n<li>400 g Karotten<\/li>\n\n\n\n<li>300 g Ziegenfrischk\u00e4se<\/li>\n\n\n\n<li>1 EL \u00d6l<\/li>\n\n\n\n<li>75 g Ziegenhartk\u00e4se (gerieben)<\/li>\n\n\n\n<li>150 ml Milch\/Pflanzenmilch (unges\u00fc\u00dft)<\/li>\n\n\n\n<li>3 EL Kr\u00e4uter nach Geschmack (gehackt)<\/li>\n\n\n\n<li>Salz, Pfeffer &amp; Muskat<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Zubereitung:<\/h4>\n\n\n\n<ol>\n<li>Butter in kleine St\u00fccke teilen und mit Backpulver, Mehl, einem Ei, 4 EL kaltem Wasser und Mandeln zu einem glatten Teig verarbeiten. Diesen 30 min kalt stellen.<\/li>\n\n\n\n<li>Karotten in Scheiben schneiden, Fr\u00fchlingszwiebeln in Streifen.<\/li>\n\n\n\n<li>Zwiebeln zusammen mit den Karotten im \u00d6l in einer Pfanne anbraten. Ein bisschen Wasser hinzugeben, ca. 7 min garen, bis die Karotten bissfest sind.<\/li>\n\n\n\n<li>Brokkoli waschen und 2-3 min in Salzwasser bissfest kochen lassen. Abgie\u00dfen und gut abtropfen.<\/li>\n\n\n\n<li>K\u00e4se, Frischk\u00e4se, die \u00fcbrigen Eier, die Kr\u00e4uter mit der Milch verquirlen. Mit Salz, Pfeffer und Muskat w\u00fcrzen.<\/li>\n\n\n\n<li>Kuchen- oder Quicheform mit Butter einfetten, den Teig ausrollen und die Form auslegen.<\/li>\n\n\n\n<li>Gem\u00fcse auf den Teig geben und mit der K\u00e4semischung \u00fcbergie\u00dfen. Im vorgeheizten Backofen bei 180 \u00b0C Ober- und Unterhitze ca. 45 min backen lassen.<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Informationen zum Mrs.Sporty Ern\u00e4hrungskonzept<\/h5>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Bausteine f\u00fcr 1 Portion:<\/h4>\n\n\n\n<p>Getreide \u2013 0.42 \/ Milch \u2013 0.69 \/ Fleisch \u2013 0.01 \/ Gem\u00fcse \u2013 0.42<br>Obst \u2013 0 \/ Fett \u2013 0.9 \/ Extras \u2013 0&nbsp; \/ Getr\u00e4nke \u2013 0<\/p>\n\n\n\n<p>Nach dem&nbsp;Mrs.Sporty Ern\u00e4hrungskonzept&nbsp;wird diese Mahlzeit mit 4 3\/4 Bausteinen (pro Portion) angerechnet. Deine pers\u00f6nliche Tagesmenge an Bausteinen erh\u00e4ltst du in&nbsp;deinem Mrs.Sporty Club.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dieser leckere Auflauf passt perfekt in das Konzept der basischen Ern\u00e4hrung!<\/p>\n","protected":false},"author":7,"featured_media":454,"template":"","meta":{"greyd_block_editor_preview":[]},"magazin_category":[60],"magazin_tag":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leckere Gem\u00fcsequiche mit Brokkoli und Karotten - Mrs.Sporty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mrssporty.de\/magazin\/leckere-gemuesequiche-mit-brokkoli-und-karotten\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leckere Gem\u00fcsequiche mit Brokkoli und Karotten - 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