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Quick Quiche

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Super Quick Quiche



This is so quick and easy, just mix it all together and cook.


Serves 6, approx 300 calories per serve and 22g protein









Ingredients

  1. 1 cup corn kernels (frozen or canned)
  2. 3 courgettes (grated)
  3. 1 large onion finely sliced
  4. 3/4 cup flour
  5. 1 tsp baking powder
  6. 4 eggs
  7. 1 1/4 cups trim milk
  8. 100g grated cheddar cheese
  9. 2 tsp dried herbs (parsley would be nice too if you have some)
  10. salt & ground black pepper
  11. 100g cooked chicken or ham or 5 slices chicken bacon
  12. 2 large tomatoes sliced

Spray a large oblong baking dish with cooking spray and add corn, courgettes and onion.
Sift flour and baking powder into a bowl and add beaten eggs and milk to this. Add HALF the cheese, mixed herbs, salt and pepper and stir well.

Pour over the vegetables and stir to combine the mixture. Spread protein choice over the quiche and sprinkle remaining cheese on top and then lay tomato slices evenly on top of the cheese.

Bake at 200 deg for 30-40 minutes, until the mixture is set in the middle.

Serve with a big salad or a 50 calorie cup of soup first if you prefer.

Potato and Mushroom Frittata


Serves 2, Protein 21grams per serve. Calories 247 per serve

Use cooked potato and kumara

  1. 6 medium egg whites
  2. 2 meduim egg yolks
  3. 100g Potato
  4. 100g Kumara or 200g Pumpkin
  5. 1/2 cup chopped onion
  6. 1 large garlic clove
  7. 2 cups chopped spinach, cooked and drained.
  8. 1/2 cup Mushrooms chopped

Heat oven to 180 degrees

Line a flan dish with baking paper. Slice the cold cooked potato and kumara. Beat the eggs together in a bowl. In a fry pan lined with baking paper, gently fry the onions and garlic until transparent, add seasoning and spices to taste. ( sweet basil is good ). Add the onions to the egg mixture and pour 1/3 of the mixture into the lined flan dish. On top add the sliced vegetables and the spinach. Pour over the remaining egg mixture. Bake in oven until set.

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