Chicken and corn quiche

This low calorie chicken and corn quiche recipe makes a simple lunch or dinner. It's easy to make and is packed full of flavour, and has a gluten free option.

Serves: 6

Time to make: 55 mins

Hands-on time: 10 mins

Ingredients

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spray oil
½ cup self-raising flour
5 eggs, beaten
2 cups skim milk
75g reduced-fat spread, melted
275g (2 cups) lean cooked chicken breast, diced
3 spring onions, chopped
1 cup corn sweetcornXkernels
2 cups mushrooms, sliced
4 cups spinach, roughly torn
1 red capsicum
2 cups cherry tomatoes, sliced
½ cup grated reduced-fat cheddar cheese

Instructions

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1 Lightly grease a 3 litre-capacity ovenproof dish or 6 small ovenproof dishes. Preheat oven to 180°C. Sift flour into a large bowl. Make a well in flour centre and stir in eggs, milk and spread.

2 Add chicken, onions, corn, mushrooms and half of the spinach, capsicum and tomatoes. Mix together until all ingredients are combined.

3 Spoon into a prepared ovenproof dish and cook for 40-45 minutes until set. Small quiches will take 20-25 minutes. Serve with a salad made with the remaining spinach, capsicum and tomatoes.

Variations

You can add a little bit of curry powder or chilli powder to this dish when adding eggs and milk for a little spice.
Make it gluten free: Use gluten-free self-raising flour and bread. Check cheese is gluten free if using pre-grated.

Nutrition Info (per serve)

Calories 395 cal

Kilojoules 1650 kJ

Protein 33 g

Total fat 19 g

Saturated fat 7 g

Carbohydrates 20 g

Sugar 8 g

Dietary fibre 4 g

Sodium 390 mg

Calcium 400 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.