Pastry is high in fat, so this crustless quiche is a healthier alternative and great for both teatime or as a light lunch with a salad.
Ingredients
10 ml sunflower oil
2 onions, chopped
2 to 3 baby marrows, sliced
4 large spinach leaves, chopped
2,5 ml salt
lemon juice and black pepper to taste
3 eggs, beaten
250 ml low-fat milk
5 ml paprika
30 ml chopped fresh parsley
60 ml grated cheddar cheese
Method
Preheat the 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 the veggies into the oven dish and pour egg mixture over. Sprinkle with cheese and bake for 30 to 45 minutes or until set.
Tips
Leftover chicken or a tin of tuna can be added to the veggies for a light meal.
Replace half of the milk with half a cup of plain smooth low-fat cottage cheese.
– cookingfromtheheart.co.za/recipes
