Saturday, 15 September 2012

Lower Fat Quiche

Low carb mini quiche - no pastry crust also lowers the fat content


I LOVE quiche but I don't love how fatty and unhealthy they can be.  Then it dawned on me...why not make them healthier myself?  So I did!  Now these are already very tasty if you just bake them in a muffin tin but I do like a bit of a crust so instead of fatty pastry, I hollowed out a baked potato and hey presto!  A non-fat "crust"!
Preheat oven to 200C (or 180C if you have a fan oven).

Slice a regular baking potato in half and place on a baking tray.




Bake until soft in the middle and scoop the innards out.  Because the top of the potato had become a little crispy I cut a circle around the top leaving about 1/3 centimetre to form the "crust".  Don't scoop out too close to the skin or it won't be solid enough to hold the egg mixture.







Place a small amount of cheese in the bottom of the potato.






Mix the eggs and the milk together well and season with a little salt and pepper (to taste).

Now for the fillings.  I used smoked ham and spring onion so finely cubed the ham and sliced the spring onion then fried the onion (no oil needed if you have a good non-stick pan).







You could use pretty much anything you like as a filling - spinach, tomato, chicken...you could also try adding different herbs and even mix in a little pesto.

Place the ham and the onion in the bottom of the potato and fill with the egg mixture.  Leave a space at the top of the potato so the egg mixture doesn't spill over when it starts to cook.

Put some more grated cheese on top of the potato.  I also put a slice of tomato on top of some of the potatoes.






Bake for about 20 minutes or until the egg filling is cooked through and the cheese turns golden.  Mmmmmm....melty cheesy goodness!






As well as using a potato for a crust, I followed the same steps above but just put everything into a lightly greased muffin tin which worked just as well which is great if you want it with less carbs!






I was worried about using skimmed milk and low fat cheese as I wasn't sure the consistency would be right but I'm so pleased with how they turned out!  You can eat them warm or cold and are perfect for picnics, party food or, in my case, dinner!





Ingredients (makes approx 12 mini quiches)

4 medium eggs
150 ml skimmed milk or any non-dairy liquid substitute (be careful of anything with too strong a flavour as it can be too strong)
2 cups grated low fat cheese (you can also use a non-dairy version of this - I did and it came out the same as regular cheese!)
1 cup finely diced ham
1 cup finely sliced spring onion, lightly fried

Optional - 3 baking potatoes

4 comments:

  1. Hi there. This week's Food on Friday is all about ham. So it would be great if you linked this in. This is the link . Have a good week.

    PS I am following you now by email. If you like Carole's Chatter it would be great if you followed me back.

    ReplyDelete
  2. Thanks for the link Carole! I've bookmarked your site so will make sure I visit for updates!

    ReplyDelete
  3. What an interesting way to make quiche! I love the potatoes scooped out like that and filled. Thanks for sharing on Foodie Friends Friday! Please come back on Sunday to VOTE!

    ReplyDelete
  4. Hey, thanks for linking this in. Cheers

    ReplyDelete

LinkWithin

Related Posts Plugin for WordPress, Blogger...