- 0:15 Prep
- 0:55 Cook
- 4 Servings
- Advanced
A low-fat vegetarian quiche – what could be better?
Ingredients
- 2 sheets Pampas Reduced-Fat Puff Pastry
- 1 tablespoon olive oil
- 125g button mushrooms, sliced
- 2 small carrots, grated
- 2 small zucchini, grated
- 350g broccoli, cut into florets
- 2 green onions, thinly sliced
- 5 eggs
- 3/4 cup reduced-fat milk
- 1 1/4 cups grated reduced-fat cheese
Method
- Step 1Preheat oven to 200°C. Place a baking tray into oven.
- Step 2Line a 3.5cm deep, 23cm (base) loose-base fluted quiche pan with pastry. Trim. Prick base with a fork. Place a sheet of baking paper over pastry. Half-fill with dried beans. Place pan onto hot tray. Bake for 10 minutes. Remove beans. Bake a further 10 minutes.
- Step 3Heat oil in a non-stick frying pan over medium-high heat. Add mushrooms. Cook for 4 minutes. Add remaining vegetables. Cook for 2 minutes. Cool.
- Step 4Whisk eggs and milk. Season with salt and pepper. Spread vegetable mixture over pastry. Sprinkle with cheese. Pour over egg mixture.
- Step 5Reduce oven to 180°C. Return quiche to hot tray. Bake for 30 to 35 minutes or until set. Stand for 10 minutes. Serve.
- Low carb
- Low fat
- Low sugar
- Lower gi
- Vegetarian
Nutrition
2448 kj
Energy
30g
Fat Total
14g
Saturated Fat
8g
Fibre
33g
Protein
330mg
Cholesterol
529.36mg
Sodium
5g
Carbs (sugar)
49g
Carbs (total)
All nutrition values are per serve
- Author: (N/A)
- Image credit: (N/A)
- Publication: Super Food Ideas
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