Weight Loss Recipe - Crustless Quiche
October 25th, 2009 | Published in Weightloss Articles
Crust-less Quiche
Quick and easy, the big meal is either hot or cold. Stores are frozen in the refrigerator and can. If you cook in a well-greased muffin tray makes fantastic mini-quiches to pop into school lunch boxes. This is a great way to get a healthy lunch to work and to avoid the canteen calories!
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Ingredients
4Eggs
1 cup (250ml) skimmed milk
1 cup (250g) whole milk, natural yoghurt
2 tablespoons flour
1 cup (250g) cottage cheese or cottage cheese
½ cup (50g) chopped spring onions
120g (4 oz) mushrooms, sliced
1 medium tomato, cut into cubes
Oil
330g (12oz) can asparagus, drained
This makes it own crust quiche. It's quick and easy to make and is delicious served warm or cold with crusty bread and a green salad.
Directions
1. Beat together eggs, milk,yoghurt and flour.
2. Add cheese, spring onions, mushrooms and tomato.
3. Pour into a lightly oiled flan dish.
4. Arrange asparagus on top.
5. Bake in a preheated 180C (350F) oven for 30-35 minutes or until quiche is set and lightly browned.
Nutrition Per Serve
274 cal, CHO 15g, protein 23g, fat 14g.