Nutrition Info.(per serve)
- 225g plain flourall purpose flourX, plus a little for rolling
- pinch salt
- 115g reduced-fat spread
- 20cm flan tin
- 200g mushrooms, sliced
- 2 cups spinach leaves
- 1 tomato, chopped
- 1/2 cup chopped lean ham
- 5 eggs
- 1 cup light evaporated milk
- 1/4 cup grated parmesan
- 1/4 cup crumbled feta cheese
- salt and pepper
Total fat 22g
Saturated fat 7g
Dietary fibre 3g
1 Preheat oven to 190°C. Lightly grease tin. Sift flour and salt into a bowl and rub in reduced-fat spread to form breadcrumbs. Stir in enough water to make a soft dough (about 3 tablespoons). Bring dough together with your hands and knead for a few minutes on a lightly floured surface.
2 Roll out pastry slightly larger than tin. Use pastry to line tin. Trim overhanging pastry using a sharp knife. Chill in refrigerator for 20-30 minutes.
3 Bake blind (using beans or rice) for 15 minutes. Remove beans.
4 To make filling, heat a large non-stick frying pan over a medium heat and spray with oil. Add mushrooms and cook, stirring, for 5 minutes or until soft and lightly browned. Add spinach and stir until wilted. Remove from heat and stir in tomato and ham.
5 Whisk eggs and evaporated milk in a jug until combined. Spread ham mixture over pastry base and pour in egg and milk. Sprinkle with cheese. Bake for 30 minutes or until just set. Serve with a big green salad.
Shortcrust pastry (180g butter, 240g flour, 1/4 cup water, salt)4 rashers streaky bacon2 cups spinach leaves4 egg yolks2 eggs1 1/2 cups cream3/4 cup grated cheesenutmegsalt and pepper
What we did
- Replaced the butter with reduced-fat spread.
- Replaced the cream with evaporated milk.
- Added more veges.
Traditional quiche (per serve)
Total kJ 3180kJTotal fat per serve 62g (38g saturated fat)
HFG quiche (per serve)
Total kJ 1920kJTotal fat 25g (7g saturated fat)
Make it gluten free: use gluten free flour.
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