Ham, Courgette and Cheddar Crustless Quiches

Ham_courgette_quiche

These clever little low fat crustless quiches use thin slices of ham to line muffin tins, then they are filled with two chicks egg white, grated courgette, chopped tomato and a little grated Cheddar. They’re perfect for starters, snacks, light lunches and picnics.

Makes 6 / Preparation time: 10 minutes / Cooking time: 20 minutes

Ingredients

– Few drops of vegetable oil.
– 12 thin slices roast ham.
– 200ml (7fl oz) Two Chicks liquid egg white.
– 1 courgette, grated.
– 3 spring onions, finely chopped.
– 1 large tomato, chopped.
– 2 teaspoons chopped fresh thyme or parsley.
– 50g (2oz) mature Cheddar cheese, grated.
– Salt and freshly ground black pepper.

Instructions

1 Preheat the oven to 180°C, fan oven 160°C, Gas Mark 4. Use a little vegetable oil to grease 6 ‘holes’ of a muffin tin.

2 Use 2 slices of ham to line each greased muffin section, pushing them in carefully to avoid breaking them.

3 Beat the Two Chicks liquid egg white lightly, then add the courgette, spring onions, tomato, thyme or parsley and grated cheese. Season with a little salt and pepper and mix well.

4 Spoon into the ham cases, then bake for 15-20 minutes until set. Serve warm or cold.

Nutritional Information

Per quiche
56.5kcals/236kJ
9g protein
2g carbohydrate of which 2g sugars
1g fat of which 0.4g saturates
0.6g fibre
287mg sodium equivalent to 0.7g salt


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