Saturday, November 19, 2011

Egg white quiche

Egg white quiche - serves 4

1 sheet of ready rolled reduced-fat puff pastry
spray oil to grease the quiche pan
3 cups of egg whites* (approx. 27 egg whites)
4 medium button mushrooms sliced
4 cherry tomatoes sliced
100g spinach wilted
6 spears of asparagus trimmed to 4cm 
cheese to sprinkle on top
salt and pepper to season

*you can buy egg whites in the frozen section of your local supermarket.

  • Preheat your oven to 180C. 
  • Grease your quiche pan.
  • Lay out your sheet of ready rolled puff pastry. Once softened (slightly defrosted) press lightly into the corners of the pan.
  • Whisk together your egg whites in a bowl and season with salt and pepper.
  • Pour the egg white mixture into the pastry casing.
  • Place a layer of sliced mushrooms over the egg whites followed by a layer of tomatoes. Season the mushroom and tomato layers.
  • Add the wilted spinach evenly across the top of the mushroom and tomato layer and gently press down into the egg mixture. 
  • Lay the asparagus spears on top of the spinach.
  • Finally sprinkle cheese on the top.
  • Bake for 30 - 45 minutes (until the egg is cooked and set in the centre of the quiche)
  • Once cooked leave to cool before slicing.
  • Serve with salad of your choice.

Nutritional information per serving of quiche
Carbohydrates: 19.5g
Protein: 14.6g
Fat: 5.2g

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