Quick and Easy Quiche

Picture 1
Prep: 10 min
Cook: 40 - 45 min
Dietary:
Serves:
4
Cost: $

Ingredients

  • 4 eggs lightly beaten
  • 1 teaspoon margarine melted
  • 1 teaspoon olive oil
  • 4 tablespoons self-raising flour
  • 2/3 cup reduced fat milk
  • 1/2 teaspoon dried mixed herbs
  • 3 slices (75g) lean ham diced
  • 1 onion peeled and chopped finely
  • 1/2 red capsicum chopped finely
  • 140g can corn kernels
  • 100 grams button mushrooms sliced
  • freshly ground black pepper
  • 1/2 cup reduced fat grated cheese
  • 1 medium tomato sliced

Directions

  1. Pre heat oven to 180°C
  2. Combine the eggs, butter, oil, flour, milk and herbs in an medium-sized ovenproof dish. Mix well
  3. Add ham, onion, capsicum, mushrooms, corn, pepper and half the cheese
  4. Top with the tomato slices and the remaining cheese
  5. Bake in oven for 35-40 minutes or until set

Serves in 1 portion

  • Vegetables1 1/4
  • Cereals1/3
  • Lean meat or Alternatives3/4
  • Dairy1/2
  • Unsaturated Spreads/Oils1/4

What was swapped?

Full fat dairy products were swapped for reduced fat varieties

Tips

If you don’t  have fresh vegetables (or you want to save time), replace the fresh vegetables with a frozen vegetable mix (e.g. peas, corn, carrot and broccoli)

For a vegetarian alternative, remove the ham and add another vegetable, e.g. cooked sweet potato

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