Try this simple but tasty and healthy quiche recipe for a practical snack on the go.
Ingredients
- 2 teaspoons olive oil
- 1/2 small brown onion, finely chopped
- 300g butternut pumpkin, peeled, diced
- 50g baby spinach
- 24 slices wholemeal bread, crusts removed
- Olive oil spray
- 3 eggs
- 1/4 cup reduced-fat milk
- 50g reduced-fat fresh ricotta, crumbled
Method
- Step 1Preheat oven to 200°C/180°C fan-forced.
- Step 2Heat oil in a large frying pan over medium-high heat. Add onion. Cook, stirring, for 3 minutes or until softened. Add pumpkin. Cook for 5 minutes or until pumpkin is just tender. Add spinach. Cook for 5 minutes or until wilted. Remove from heat. Stand for 10 minutes to cool.
- Step 3Meanwhile, place 1 slice of bread on a flat surface. Using a rolling pin, flatten bread slightly. Using a 7.5cm round cutter, cut 1 round from bread. Press round into 1 hole of two 12-hole, 1 1/2 tablespoon-capacity round-based patty pans. Repeat with remaining bread. Lightly spray bread with oil. Bake for 5 to 6 minutes or until just golden. Remove from oven.
- Step 4Whisk eggs and milk together in a jug. Season with salt and pepper. Spoon spinach mixture evenly between bread cases. Top with ricotta. Pour over egg mixture. Bake for 12 to 15 minutes or until golden and set. Serve.
- Vegetarian
Nutrition
222 kj
Energy
2g
Fat Total
0.4g
Saturated Fat
1g
Fibre
2.4g
Protein
24mg
Cholesterol
80mg
Sodium
6.1g
Carbs (total)
All nutrition values are per serve
Notes
These quiche can be served either hot or cold, plus they’re a practical size to eat during meetings.
- Author: Claire Brookman
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
0