| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Low fat, Main dish | 1 | Servings | ||
INGREDIENTS
| Filling – tuna, pineapple, | ||
| Onions, broccoli, spinach, | ||
| Corn, etc (whatever takes | ||
| Your fancy) |
INSTRUCTIONS
L/F or F/F Cheese (optional) - approx 250 ml (1 cup) Custard 150 ml milk (approx 1/4 pint) 2 eggs (I use 1 egg & 1 egg white) 30 ml (1 heaped tablespoon) flour (ordinary white/ww flour; corn flour; potato flour, etc) pinch of mixed herbs black pepper to taste 1) Heat oven to 180 C (350 F). Spray a quiche dish with non-stick baking spray. 2) Place fillings in dish & sprinkle cheese over. 3) Place custard ingredients in bowl (in order they are given above) & beat well to get rid of any lumps. 4) Pour custard mixture over fillings & bake in oven until set (approx 35 mins) I normally cook mine in the microwave (50 to 70 % power for approx 15 mins) until custard is set - if necessary I brown it off in the oven for approx 5 mins. The above quantities are enough for a standard size quiche dish (approx 25 cm in diameter). I normally double the ingredients and put into a rectangular casserole dish. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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