The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.
Crustless vegetable quiche
Recipe from Michelle Reynolds
Pastry is very high in fat so this crustless quiche is a healthier alternative and great for both tea time or as a light lunch with a salad.
2 tsp (10 ml) sunflower oil
2 onions, chopped
2-3 baby marrows, sliced
4 large spinach leaves, chopped
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
3 eggs, beaten
1 cup (250 ml) low-fat or fat-free milk
1 tsp (5 ml) paprika
2 tbsp (30 ml) chopped fresh parsley
¼ cup (60 ml) grated Cheddar cheese, preferably reduced fat
- 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.
- Left-over chicken or a tin of tuna can be added to the veggies for a light meal.
- Replace ½ of the milk with ½ cup of plain smooth low-fat cottage cheese.