Salmon and garden greens self-crusting quiche
Serves: 4
Time to make: 50 mins
Hands-on time: 10 mins
Ingredients
- 6 eggs
- ½ cup skim milk
- ¼ cup dried instant polenta or fine semolina
- 1 small red onion, chopped
- 2 cups diced green vegetables such as green beans, courgettes, celery
- 1 cup mixed peas and corn
- ¼ cup combined chopped fresh dill and fresh chives
- 1 lemon, 1 teaspoon zest
- ½ teaspoon freshly ground black pepper
- 100g hot smoked salmon or 1 small can red salmon in spring water, drained
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Instructions
1 Preheat oven to 200°C or 180°C if fan-forced.
2 Line a 20cm spring-form baking tin with baking paper.
3 In a large bowl beat together eggs, milk and polenta.
4 Stir through the remaining ingredients and pour into prepared tin.
5 Bake for 30-40 minutes until puffed and golden. Cool for 5 minutes before turning out.
Nutrition Info (per serve)
-
Calories 0.00 cal
-
Kilojoules 1180 kJ
-
Protein 19 g
-
Total fat 18 g
-
Saturated fat 5 g
-
Carbohydrates 20 g
-
Sugar 7 g
-
Dietary fibre 3 g
-
Sodium 340 mg
-
Calcium 130 mg
-
Iron 3 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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