Everyday recipes
Low-fat individual quiche lorraine: 8.3g fat per serve
Let's do lunch: We've taken this lunchtime favourite and cut the fat but not the flavour.
Per serve:
1075kj
8.3g fat
3.3g sat fat
INGREDIENTS
6 sheets of filo pastry
1 chopped onion
100g roughly chopped low-fat shaved ham (97% fat free)
1 cup low-fat milk
185ml can light evaporated milk
4 eggs
1 teaspoon dijon mustard
½ cup grated low-fat tasty cheese
Chives, chilli sauce and salad, to serve
METHOD
- Preheat oven to moderate, 180°C. Spray six 10cm loose-bottom quiche pans with oil.
- Cut six 12cm squares of filo pastry. Ease a square into base of each prepared pan. Spray with oil. Repeat with 5 more squares in each pan, spraying with oil and overlapping slightly to cover base and sides completely. Place on an oven tray. Bake for 3-5 minutes, until golden.
- Meanwhile, heat a small frying pan on high. Spray with oil. Saute onion for 2-4 minutes, until just soft. Add ham and cook for 2 minutes. Cool slightly. Divide between filo cases.
- In a bowl, whisk together milk, evaporated milk, eggs and mustard. Season to taste. Pour into quiche cases.
- Sprinkle evenly with cheese. Bake for 30-35 minutes until firm.
- Serve topped with chives and accompany with chilli sauce and salad.
Top tipMix fresh chopped herbs through filling before baking.
For more low-fat lunch ideas, see this week's
Woman's Day (on sale April 13).
