Courgette and Bacon Quiche

Courgette and Bacon Quiche

Courgette and Bacon Quiche

Servings

4

servings

Ingredients

  • 85 g lean bacon, chopped (1/3 of a 250 g packet)

  • 500 ml grated courgettes / baby marrows (2 c)

  • 1 medium onion, finely chopped

  • 1 wrap or tortilla flat bread – wheat free for those sensitive to wheat

  • 3 extra large eggs

  • 100 ml skim milk (2/5 c)

  • 150 ml plain, medium fat yoghurt (3/5 c)

  • freshly ground black pepper to taste

  • 2 ml mustard powder (½ t)

  • 125 ml Mozzarella cheese, grated (½ c)

  • 5 ml Parmesan cheese, grated (1 t)

Method

  • Place the chopped bacon in a dry frying pan, add 4 T water and cook on low for 3 minutes.
  • Add the chopped onion and gently fry, stirring frequently until the onion is transparent.
  • Add the grated courgettes and cook a further 5 minutes.
  • Spray a quiche dish with non-stick cooking aerosol and place the wrap at the bottom of the dish.
  • Spread the cooked bacon, onion and courgettes evenly over the wrap.
  • Season lightly with salt and pepper.
  • Beat the eggs, milk and yoghurt.
  • Add the mustard powder.
  • Pour evenly over the filling on the wrap.
  • Sprinkle with the cheeses.
  • Bake at 180° C for 25 – 30 minutes until the filling is firm.
  • Serve with a large mixed salad to increase the fibre content, and make a complete and balanced meal.

Notes

  • NUTRIENTS PER SERVING (240 g)
    Energy: 1004 KJ
    Protein: 16.2 g
    Carbohydrate: 14.6 g
    Total sugars: 5.6 g
    Added sugar: 0 g
    Fat: 13.0 g
    Saturated fat: 5.7 g
    Fibre: 1.4 g
    Sodium: 651 mg

    ONE SERVING (240 g =1/4 quiche) is equivalent to 1 carbohydrate, 2 protein and ½ vegetable.

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