kiddi
SERVES: 6 | Book 7 | Difficulty ★★☆☆☆
Ingredients:
3 whole eggs
2 egg whites
½ cup skim milk
1 teaspoon crushed garlic (in jar)
¾ cup frozen corn kernels
¾ cup canned creamed corn
½ cup (50g) 30% reduced fat tasty cheese freshly grated
¾ cup zucchini grated
¾ cup orange sweet potato grated
½ cup shallots sliced
¾ cup (75g) 97% fat-free ham diced
2 teaspoons salt-reduced vegetable stock powder
¼ teaspoon pepper
¾ cup self-raising flour
cooking spray
6 cherry or grape tomatoes cut in half
2 tablespoons finely grated parmesan cheese (Kraft®)
Method:
Preheat oven 180ºC fan forced.
1: Beat eggs and egg whites in a large mixing bowl together using an electric beater. Add milk and beat for 30 seconds.
2: Add all the ingredients except tomatoes, parmesan cheese and flour and combine.
3: Fold in sifted flour mixing together well.
4: Pour into a quiche or pie plate that has been coated with cooking spray. Spread evenly then top with halved tomatoes around edge.
5: Sprinkle parmesan cheese over top then bake 55-60 minutes or until browned and firm to touch in centre. Leave to rest for 5 minutes before serving.
Suitable to be frozen.
DIETITIAN’S TIP: I recommend this slice as it includes vegetables, moderate amounts of protein & is low in saturated fats making it a nutritionally complete meal.
| NUTRITIONAL INFORMATION | ||
| PER SERVE | ||
| FAT | -TOTAL | 7.2g |
| -SATURATED | 3.2g | |
| FIBRE | 3.9g | |
| PROTEIN | 15.8g | |
| CARBS | 29.1g | |
| SUGAR | 6.2g | |
| SODIUM | 651mg | |
| KILOJOULES | 1030 (cals 246 | |
| GI RATING | MEDIUM | |
© Annette Sym 2019 | SYMPLY TOO GOOD TO BE TRUE BOOK 7 | Used by permission from author
