Spinach and cheese crustless quiche

Calories per serving: 196 Prep time: 10 minutes Cook time: 30 minutes

Serves 4

When you are watching the calories but really want some comfort food, this is just the ticket. All the goodness of eggs and spinach but with no pastry to up the saturated fat and calorie count. Eat warm or keep in the fridge for up to two days.

INGREDIENTS –4eggs

– 300ml semi-skimmed

milk

– 200g spinach

– 100g red onion,

finely chopped

– 1 tsp olive oil

– 2 tbsp plain flour

– ½ tsp chilli flakes

(optional)

– 50g Parmesan or vegetarian alternative, grated

METHOD Preheat the oven to 220C/200C fan/gas mark 7 and line a deep tin (approximately 20cm x 15cm, or similar) with one piece of baking parchment. Make sure the parchment comes up higher than the top of the tin so you can lift the quiche out after cooking.

Whisk together the eggs and milk in a jug.

Wilt the spinach on a low heat in a large frying pan and place in a bowl. Remove any excess water by squeezing with some kitchen roll – it needs to be as dry as possible.

In the same pan, fry the red onion for a couple of minutes in the olive oil. Sprinkle the flour over the onion to coat and then add to the bowl with the spinach.

Pour the egg mix into the bowl and add the chilli flakes, if using. Season well with salt and pepper and stir everything together.

Pour the mixture into the prepared tin, top with the grated cheese and bake for 25 minutes.

Leave to cool slightly then lift out of the tin in one piece. Cut into 6 squares, then cut each square into 2 triangles; a serving is 3 triangles.