Crustless Vegetable Quiche

16/11/2017


Ingredients

  • 8 g 2 tsp (10 ml) sunflower oil
  • 250 g 2 onions, chopped
  • 120 g 2-3 baby marrows, sliced
  • 100 g 4 large spinach leaves, chopped
  • 3 g ½ tsp (2,5 ml) salt
  • lemon juice and black pepper to taste
  • 150 g 3 eggs, beaten
  • 250 g 1 cup (250 ml) low-fat or fat-free milk
  • 1 tsp (5 ml) paprika
  • 2 tbsp (30 ml) chopped fresh parsley
  • 23 g ¼ cup (60 ml) grated Cheddar, preferably reduced fat

Method

Preheat oven to 180 C and grease an oven dish or pie dish.

Heat oil in a frying pan and fry onions and baby marrows for a few minutes.

Add spinach and stir until just soft. Add salt and season with lemon juice and pepper.

Beat eggs and milk together and add paprika and parsley.

Spoon veggies into oven dish and pour egg mixture over. Sprinkle with cheese and bake for 30-45 minutes or until set.

Serve as a light meal with a salad or as a savoury tea time snack.


Notes

Left-over chicken or a tin of tuna can be added to the veggies in the oven dish.

Replace ½ of the milk with ½ cup of plain smooth low-fat cottage cheese.