CREAMY SALMON QUICHE

I used to make a lot of pies and quiches when I was a housewife with small children. In fact, I put on a few extra kilos as a result! I have changed this recipe so that the calories per portion are actually quite low. Be careful when you are eating out as a regular quiche is not low in calories!

Serves 8 Base

● 4 tbsp Dr Eva’s healthy spread (see page 19)

● 60g oats (divided)

● 110g wholemeal flour

● Pinch of salt

Filling

● 350g/3 courgettes

● 300g/1 large fennel

● 100g/1 leek

● 3-4 tbsp low fat milk

● 100 g sliced smoked salmon

● 2 medium eggs

● 100g low fat crème fraiche

● 100g low fat feta cheese

● Tinfoil

HOW TO PREPARE:

1. Put spread in a bowl and add 40g oats and wholemeal flour and a pinch of salt. Knead together.

2. When it becomes a dough, add another 20g oats to ensure the mixture is not too wet.

3. Place dough in a non-stick quiche dish (approximately 2ccm/10inches in diameter).

4. Using your hands, evenly spread the dough on the base of the dish. Try to ensure that the thickness of the base is even so that it will hold all of the ingredients in the end. Mould the dough around the edge of the dish, approximately 5cm/2 inches in height to form a crust.

5. Place the dish in the fridge and begin to prepare your filling.

6. Wash the courgettes and cut in rounds.

7. Wash the fennel and the leek and thinly slice them.

8. Place these vegetables in a nonstick pan with the milk and cook on a medium heat until soft. Cook initially covered and then remove the lid to allow excess water to evaporate. 9. Allow to cool.

10. Preheat the oven to 200C.

11. When the vegetables are cool, remove the base from the fridge and fill with the vegetables.

12. Chop salmon finely and add to the filling.

OPTION: IF you do not wish to use salmon, you could use 4 turkey rashers, chop finely and fry.

13. Crack 2 eggs and beat together with crème fraîche in a bowl. Pour over filling and smooth out evenly using a spatula.

14. Crumble feta cheese and sprinkle across the top of the quiche.

15. Place in the preheated oven for 25 minutes uncovered.

16. After 25 minutes, cover the dish with tinfoil and place back in the oven for a further 15-20 minutes, depending on your oven.

17. Serve the quiche with a green salad, e.g lettuce, cucumber and celery.

Approx 255 kcal per serving