Articles & Recipes
Quiche
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
4 eggs or cholesterol free egg mix (200grams)
1½ cups non fat milk (375ml)
Pepper to taste
1 cup grated less than 10% fat cheese (120grams)
1 finely chopped onion (100grams)
3 slices lean ham or turkey ham (60grams)
½ cup self raising wholemeal flour (70grams)
Method
· Beat eggs, milk and pepper together.
· In a separate bowl mix together cheese, onion, ham and flour.
· Add egg and milk mixture to flour mixture, folding until well blended.
· Pour into a lightly greased dish and bake in a 200ºC oven for 40 minutes
or microwave on Medium for 12 minutes.
Serves : 4
Nutrients per Serve :
KJ 973, Calories 234, Carbohydrates(grams) 15, Fat(grams) 8
Variations
Cottage cheese and salmon or spring onion and pumpkin may be substituted for ham.
Tips
Cholesterol will be reduced to 27mg if low cholesterol egg mix is used.