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Ingredients
- Â Â Filling - tuna, pineapple,
- Â Â Onions, broccoli, spinach,
- Â Â Corn, etc (whatever takes Your fancy)
Directions
- L/F or possibly F/F Cheese (optional) - approx 250 ml (1 c.)
- Custard 150 ml lowfat milk (approx 1/4 pint) 2 Large eggs (I use 1 egg & 1 egg white) 30 ml (1 heaped Tbsp.) flour (ordinary white/ww flour; corn flour; potato flour, etc) healthy pinch of mixed herbs black pepper to taste
- 1. Heat oven to 180 C (350 F). Spray a quiche dish with non-stick baking spray.
- 2. Place fillings in dish & sprinkle cheese over.
- 3. Place custard ingredients in bowl (in order they are given above) & beat well to get rid of any lumps.
- 4. Pour custard mix over fillings & bake in oven till set (approx 35 mins)
- I normally cook mine in the microwave (50 to 70 % power for approx 15 mins)
- till custard is set - if necessary I brown it off in the oven for approx 5 mins.
- The above quantities are sufficient for a standard size quiche dish (approx 25 cm in diameter). I normally double the ingredients and put into a rectangular casserole dish.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 122g | |
| Calories 56 | |
| Calories from Fat 4 | 7% |
| Total Fat 0.48g | 1% |
| Saturated Fat 0.1g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 232mg | 7% |
| Total Carbs 12.48g | 3% |
| Dietary Fiber 2.6g | 9% |
| Sugars 2.32g | 2% |
| Protein 2.13g | 3% |
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