| 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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