Quiche is one of my favourite summer lunches, it's light, creamy and indulges my guilty love of pastry. This quiche recipe has reduced fat and sodium as the usual double cream ingredient has been swapped for crème fraîche. You can add ham into if you like, or perhaps chives for added flavour.
341 calories per slice - depending on brands of ingredients used.
100g Ready made shortcrust pastry (who has time to make their own?!)
300g diced onions
120g reduced fat cheddar cheese
2 medium eggs
300g reduced fat crème fraîche
2 thick slices of ham, diced (optional)
1tsp of dried or fresh chives (optional)
How to make it:
1) Pre heat your oven to gas mark 6 and lightly grease a round tin with butter. You'll find it easier to use one of them tins where the bottom can be popped out from underneath, as this prevents your kitchen floor from eating your quiche for you!
2) Roll out the sheet of pastry on a lightly floured surface and then drape it over the tin, gently pushing the pastry into the edges of the tin.
3) Using a fork, prick the base of the pastry tart and then cut out a circle of greaseproof paper. Place this paper in the tart and cover with baking beans to prevent the pastry blistering in the oven. Bake the tart for 20 minutes.
4) Remove the paper and baking beans and then put back in the oven for a further 10 minutes until the pastry is a dark golden brown.
5) Using a low calorie spray like fry light, fry the onions (and ham if using) until a golden brown (and the ham until brown around the edges).
6) In a bowl, beat the eggs, stir in the crème fraîche, onions and if using, ham. Mix well.
7) Pour the filling into the pastry case and bake for a further 40 minutes or until the top stabilises and turns golden.
8) Remove from the tin and leave to cool for a few minutes on a wire rack.
9) Slice it up and serve with a crisp fresh salad or veg.
Simple Cheese and Onion Quiche Recipe
Saturday, 21 September 2013
Posted by Karen Oliver at 09:00:00
Since the 11th of May 2011, I have gone from being obese to healthy, rescued myself from diabetes and hypertension and taught myself how to cook along the way. I've gone from being the teen that bunked off PE lessons, to the adult whose hobbies include lifting weights, yoga, dance and mixed martial arts.
My main rule is to live a lifestyle that's fad-free! I encourage everyone to stay well away from faddy diets that could potentially cause more health problems than they solve.
It's all about creating a sustainable, enjoyable lifestyle change.