HFG quiche

Quiche may not seem like the healthiest option, but our delicious version is low in saturated fat and kilojoules (but still very high on flavour)!

Instructions

Step 1 Preheat oven to 190°C. Lightly grease a 20cm flan tin. Sift flour and salt into a bowl and stir in spread to create crumb-like consistency. Stir in 3 tablespoons cold water to make a soft dough. Knead for a few minutes on a lightly floured surface.

Step 2 Roll out pastry to slightly larger than the tin. Line tin with pastry, trimming overhang with a sharp knife. Chill for 30 minutes.

Step 3 Bake blind (with baking paper and beans or rice) for 15 minutes. Remove beans.

Step 4 Meanwhile make Filling: spray a large frying pan with oil. Cook mushrooms over medium heat, stirring, for 5 minutes or until lightly browned. Add spinach and stir until wilted. Remove from heat. Stir in tomato and ham.

Step 5 Whisk eggs, whites and evaporated milk together. Spread ham mixture over pastry base. Pour in egg mixture. Top with cheeses. Bake for 30 minutes or until just set.

What we did

•  Replaced the butter with reduced-fat spread
•  Replaced the cream with lite evaporated milk
•  Added more vegies

How they compare

HFG version (per serve)
Total energy 1420kJ (340cal)
Total fat 16g (5g saturated fat)

Traditional version (per serve)
Total energy 3590kJ (860cal)
Total fat 71g (44g saturated fat)