Articles & Recipes
Low Fat Salmon Quiche
Ingredients
4 eggs (200grams)
1-1/2 cups non-fat milk (375ml)
Pepper to taste
1 teaspoon dried dill
1 cup grated less than 10% fat cheese (120 grams)
1/4 cup finely chopped spring onion (25 grams)
1-220 gram can of drained pink or red salmon (185 grams)
1/2 cup self raising wholemeal flour (70 grams)
Method
* Beat eggs, milk, pepper and dill together.
* In a separate bowl mix together cheese, onion, salmon and flour.
* Add egg and milk mixture to flour mixture, folding until well blended.
* Pour into a lightly greased pie dish and bake in a 200ºC oven for 40 minutes or microwave on MEDIUM for 12 minutes.
Serves : 4
Nutrients per Serve :
KJ 1171, Calories 281, Fat(grams) 10.6, Calcium (milligrams) 621.5
Note
This meal can be made Gluten Free by using gluten free flour