MEASURES, INTRO & CONTENTS
BREAKFAST
SOUPS
BEEF, LAMB & PORK
FISH
CHICKEN & TURKEY
VEGETARIAN
SNACKS & LIGHT MEALS
SALADS
DESSERTS
Quiche Serve with a tossed green salad For the pastry: Ingredients ›› 180 g of flour (plain or wholemeal or mix 90 g of both) ›› 85 g of low-fat butter/margarine spread ›› a little water ›› or 1 packet of frozen shortcrust pastry Serves 2 adults and 2 kids Preparation time 20 minutes
mins
Cooking time 45 minutes
mins
Utensils needed Flan dish Sieve Mixing bowl Whisk Grater Chopping board Chopping knife Rolling pin Measuring jug
20
45
Method 1. Sieve the flour and salt into a bowl. 2. Rub in the chopped low-fat spread until the mixture resembles fine breadcrumbs. 3. Add the water and mix to a stiff dough. 4. Roll out the pastry and line a flan dish.
Quiche Lorraine filling Ingredients ›› 4 trimmed lean back bacon rashers ›› 200 ml of low-fat milk ›› 2 eggs
›› pepper and salt ›› 50 g of low-fat grated cheese
Method 1. Grill the bacon and chop roughly. Place in the flan case. 2. Mix together the milk, eggs, pepper, salt and pour over the bacon. Sprinkle the grated cheese on top and bake in the oven. 3. Bake in a preheated oven 200°C / 400°F / Gas Mark 6 for 40–45 minutes.
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