Introduction: Low Fat Mini Quiche
I LOVE quiche but I don't love how fatty and unhealthy they can be. Then it dawned on me...why not make them healthier myself? So I did! Now these are already very tasty if you just bake them in a muffin tin but I do like a bit of a crust so instead of fatty pastry, I hollowed out a baked potato and hey presto! A non-fat "crust"!
Preheat oven to 200C (or 180C if you have a fan oven).
Slice a regular baking potato in half and place on a baking tray.
Bake until soft in the middle and scoop the innards out. Because the top of the potato had become a little crispy I cut a circle around the top leaving about 1/3 centimetre to form the "crust". Don't scoop out too close to the skin or it won't be solid enough to hold the egg mixture.
Place a small amount of cheese in the bottom of the potato.
Mix the eggs and the milk together well and season with a little salt and pepper (to taste).
Now for the fillings. I used smoked ham and spring onion so finely cubed the ham and sliced the spring onion then fried the onion (no oil needed if you have a good non-stick pan).
You could use pretty much anything you like as a filling - spinach, tomato, chicken...you could also try adding different herbs and even mix in a little pesto.
Place the ham and the onion in the bottom of the potato and fill with the egg mixture. Leave a space at the top of the potato so the egg mixture doesn't spill over when it starts to cook. I also tried baking the mix in a lightly greased muffin tin - also delicious!
Put some more grated cheese on top of the potato. I also put a slice of tomato on top of some of the potatoes.
Bake for about 20 minutes or until the egg filling is cooked through and the cheese turns golden. Mmmmmm....melty cheesy goodness!
I was worried about using skimmed milk and low fat cheese as I wasn't sure the consistency would be right but I'm so pleased with how they turned out! You can eat them warm or cold and are perfect for picnics, party food or, in my case, dinner!
Step 7: Ingredients and Nutritional Information
Ingredients (makes approx 12 mini quiches)
4 medium eggs
150 ml skimmed milk
2 cups grated low fat cheese
1 cup finely diced ham
1 cup finely sliced spring onion, lightly fried
Optional - 3 baking potatoes
Nutritional information (per quiche, with potato "crust")
Total Fat: 3.3g
Sat Fat: 0.8g
9 years ago on Introduction
For others out there on strict heart healthy diets, I made these with Egg whites only, leftover grilled salmon, Fat Free cheddar cheese, and topped with hot garlic hot sauce, and Verde sauce.
Also made them in full size muffin cups, and i broke the leftover baked potatoes up and mashed them into the bottom for a base.... worked out really nice!
baked at 350 for 25 min.
Reply 9 years ago on Introduction
Great suggestions! Next time I make them I'll try your idea of mashed potato for a base
10 years ago on Introduction
These look delicious, the potatoes are a nice touch. With hand-shredded cheese, it's a good gluten free option too.
10 years ago on Introduction
They look amazing. :D
Reply 10 years ago on Introduction
Thanks! They *were* pretty tasty and I'm looking forward to trying out different fillings for next time!