Quiche

MEASURES, INTRO & CONTENTS BREAKFAST SOUPS BEEF, LAMB & PORK FISH CHICKEN & TURKEY VEGETARIAN SNACKS & LIGHT MEALS

Serves

2 adults and 2 kids

Preparation time

20 minutes

Cooking time 45 minutes

Utensils needed

Flan dish Sieve Mixing bowl Whisk Grater Chopping board Chopping knife Rolling pin Measuring jug

20

mins

45

mins

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

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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MEASURES, INTRO & CONTENTS BREAKFAST SOUPS BEEF, LAMB & PORK FISH CHICKEN & TURKEY VEGETARIAN SNACKS & LIGHT MEALS

Bacon and mushroom quiche filling

Ingredients

› 2 eggs › 200 ml of low-fat milk › pepper and salt › 2 trimmed lean back rashers of bacon

› 4 mushrooms, chopped › 50 g of low-fat grated cheese Method Replace low‑fat milk with low‑fat cream if you feel like treating yourself. 1. Mix the eggs, milk, pepper and salt together. 2. Grill the bacon and mushrooms, and allow to cool. Then chop them roughly and arrange on base of the flan. 3. Pour the egg mixture over the bacon and mushrooms.

Sprinkle a little grated cheese on top. 4. Bake in a preheated oven at 200ºC / 400ºF /

Gas Mark 6 for 40–45 minutes.

Salmon and tomato quiche filling

Ingredients

› 210 g tin of salmon › 2 tomatoes › 2 eggs › 200 ml of low-fat milk › pepper › pinch of salt if desired › 2 dstsp of low-fat grated cheese

Method

1. Drain the salmon and remove the bones. 2. Slice the tomatoes. 3. Arrange salmon and tomato on base of the flan case. 4. Mix together the eggs, milk, pepper and salt and pour over the salmon and tomatoes. 5. Sprinkle a little grated cheese on the top and bake in the oven at 200ºC / 400ºF/ Gas Mark 6 for 40–45 minutes.

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