Mini Quiche

Mini Quiche

These are a healthier version of a normal mini quiche. Most quiches use lots of cream which is no good for your waistline.

CAL P/SERVE
59
kJ P/SERVE
248
FAT P/SERVE
2.6g
CARBS P/SERVE
5.3g
PROTEIN P/SERVE
3.2g
SUGAR P/SERVE
1.1g
SODIUM P/SERVE
52g
FAT
%
6.5%
ENERGY RDI%
2.8%

We have combined the goodness of onion, capsicum, a touch of cheese and 2 types of mustards to make these really tasty.

These are perfect for lunch served with a side salad or as a party starter. Even as a snack one of these has less calories than a biscuit and loads more nutrition.

This recipe is low in sugar.

Ingredients

  • 4 eggs
  • 1/2 cup low fat milk
  • 1/4 cup roasted capsicum strips in jar
  • 1 tsp. dijon mustard
  • 1 tsp. seeded mustard
  • 2 tbsp. grated low fat cheese
  • 1 onion, sliced
  • 2 sheets 25% reduced fat pastry
  • S & P to taste
  • Green salad to serve

Method

  1. Preheat oven to 180 degrees (350F)
  2. In a small nonstick frypan saute the sliced onion for 5-10 mins, adding halfway a couple tbsp. of water so onions can simmer to become soft. Set aside.
  3. Spray with cooking spray 1 x 12 hole patty tin.
  4. In a mixing bowl mix together eggs, milk, dijon and seeded mustards, and season with S&P.
  5. Layout frozen pastry on bench, wait 10 mins to defrost then with a glass press out the round pastry bases. Place in patty tin.
  6. On base place a tiny but of onion in the base of each pastry.
  7. Then place a little bit of capsicum strip....don't overfill.
  8. Then a tiny sprinkle of grated cheese.
  9. Pour the egg mixture into a jug to make it easy and pour into pastry cups not full to brim as it will overflow.
  10. Place in oven and cook for 15 minutes or until egg is set.
  11. Serve immediately with green salad and crusty bread of your choice.

Nutrition Table

Servings: 16 Serving size:40g
Average Serve Average 100g
Energy 248 kJ 608 kJ
  59 Cal 145 Cal
Protein 3.2 g 7.9 g
Fat, total 2.6 g 6.5 g
- Saturated 1.2 g 2.9 g
Carbohydrate 5.3 g 13.1 g
- Sugars 1.1 g 2.6 g
Sodium 52 mg 129 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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