Finally an egg-free quiche which is just as good as the regular kind.
Ingredients
- 1 sheet frozen ready-rolled shortcrust quiche pastry, partially thawed
- 40g butter
- 250g button mushrooms, thinly sliced
- 2 green onions, thinly sliced
- 1/4 cup plain flour
- 1 1/2 cups reduced-fat milk
- 2 tablespoons finely chopped fresh chives
- 1/4 cup finely grated parmesan cheese
- 100g baby spinach
- 1 medium red capsicum, thinly sliced
Method
- Step 1Preheat oven to 180°C/160°C fanforced. Line a 23cm round (base) loose-based fluted flan tin with pastry. Trim excess. Refrigerate for 30 minutes.
- Step 2Meanwhile, melt one-quarter of the butter in a non-stick saucepan over low heat. Add mushroom and onion. Cook, stirring, for 2 minutes or until mushroom has softened. Transfer to a colander. Drain.
- Step 3Melt remaining butter in pan over medium-high heat. Add flour. Cook, stirring, for 1 to 2 minutes or until bubbling. Remove from heat. Gradually stir in milk until smooth. Cook, stirring, for 5 minutes or until mixture boils and thickens. Remove from heat. Season with salt and pepper. Stir in half the chives and half the parmesan. Cover surface with plastic wrap. Set aside.
- Step 4Place flan tin on an oven tray. Cover pastry with baking paper. Fill with uncooked rice or ceramic pie weights. Bake for 10 minutes. Remove paper and rice or weights. Cook pastry for 5 to 10 minutes or until golden. Remove from oven. Increase temperature to 200°C/180°C fan-forced.
- Step 5Spoon mushroom mixture into pastry case. Top with flour mixture. Sprinkle with remaining parmesan. Bake for 10 to 15 minutes until golden. Sprinkle with remaining chives. Combine spinach and capsicum in a bowl. Serve quiche with spinach mixture.
- Low carb
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1596 kj
Energy
22g
Fat Total
12g
Saturated Fat
3g
Fibre
12g
Protein
46mg
Cholesterol
371.17mg
Sodium
11g
Carbs (sugar)
32g
Carbs (total)
All nutrition values are per serve
- Author: Veronica Cuskelly
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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