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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For a healthier quiche – try this lower calorie recipe.
1 Preheat the oven to 180ºC/fan 160°C/gas 4. Lightly spray a 20cm diameter round ovenproof dish or tart tin with oil. Line with the pastry, allowing a slight overhang. Spray the pastry with a little oil, then set aside.
2 Spray a non-stick frying pan with oil and put over a medium heat. Add the capsicum, mushrooms and onion, then cook for 5 min or until softened. Stir in the basil and spinach and heat through. Spoon the mixture over the pastry base.
3 In a medium bowl, combine the eggs, cottage cheese, milk and parmesan. Pour over the vegetables, stirring a little. Bake for 25 min or until the egg is set and the pastry is lightly golden. Serve with the salad and potatoes.
We made it healthier by…
– Swapping a shortcrust pastry case for filo pastry, which contains very little saturated fat.
– Replacing the traditional bacon with mushrooms, capsicums and spinach, making it count towards your five-a-day.
– Using cottage cheese and parmesan instead of a large amount of cheddar.
Calories 310 cal
Kilojoules 1297 kJ
Total fat 10.1 g
Saturated fat 3.6 g
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