Low-Cal Self-Crusting Quiche Recipe

Looking for an easy Low-cal Self-crusting quiche recipe? Learn how to make Low-cal Self-crusting quiche using healthy ingredients.


Submitted by sq71

Makes 4 servings



Lower in fat and calories than most other quiches, but still tastes great!

Recipe Ingredients for Low-cal Self-crusting quiche

450 g Corn, Sweet, Yellow, canned, whole kernel
2 scallions chopped
1/2 cup self-raising flour
3/4 cup milk, non-fat
2 eggs
2 tbsp parmesan, grated
1 black pepper to taste
3 tomatoes, sliced
1/2 tsp paprika

Recipe Directions for Low-cal Self-crusting quiche

  1. Lightly oil or butter a 20-30 cm pie plate or flan tin.

  2. Arrange the drained corn and chopped spring onions in it.

  3. In another bowl, mixing with a fork, combine the flour, milk, eggs, half of the cheese & black pepper.

  4. Pour the egg mixture over the corn and spring onions, then slice the tomatoes, and arrange these over the surface of the quiche.

  5. Sprinkle the remaining grated parmesan and a little paprika over the surface.

  6. Bake at 220c for 20-30 minutes or until the centre is set and the top is golden brown.

Categories

Vegetables, Main Dish, Bake, Vegetarian

Nutrition Facts
Serving Size 298.4g
Amount Per Serving
Calories
239
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
99mg
33%
Sodium
111mg
5%
Potassium
668mg
19%
Total Carbohydrates
40.1g
13%
Dietary Fiber
4.9g
20%
Sugars
8.8g
Protein
11.5g
Vitamin A 28% Vitamin C 35%
Calcium 11% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sodium
  • High in phosphorus
  • High in thiamin
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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