e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This leek and courgette quiche is a makeover recipe with less saturated fat, fewer calories and less sodium than traditional recipes. A fantastic vegetarian recipe that's high in calcium and can be made gluten free.
1 Preheat oven to 200ºC. Lightly spray a 22cm quiche dish or fluted tin with oil. Line with pastry and trim.
2 Place pastry case dish on a baking tray. Cover pastry with baking paper and fill with uncooked rice, dried beans or pie weights. Bake blind for 15 minutes. Remove weights and paper and bake for 5 minutes or until pastry is golden.
3 Meanwhile, place a medium-sized saucepan over a medium heat and spray with oil. Add leek and courgettes. Cook, covered (stirring occasionally) for 15-20 minutes or until very soft. Add 1-2 tablespoons water to help cooking. Add garlic and cook for 30 seconds. Cook off excess liquid. Turn off heat. Stir in ricotta and spoon into pastry case.
4 Whisk eggs and milk in jug until combined. Pour over leek mixture. Sprinkle with feta. Bake for 30 minutes or until filling is set. Allow dish to stand for 5 minutes before cutting in quarters to serve. Garnish with micro-herbs. Serve with green salad with balsamic drizzle.
870kJ (207cal)
23g total fat
12g sat fat
170mg sodium
Calories 323 cal
Kilojoules 1350 kJ
Total fat 17 g
Saturated fat 7 g
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An extra nice quiche, heartwarming and delicious!