Monday, January 16, 2012

Recipe - Low Fat Broccoli and Cheese Quiche!

Hey guys! This year, I've promised myself that I'm going to experiment with food more. My Mum gave me Donal Skehan's excellent Kitchen Hero cookbook at Christmas, and I sat down with it today and had a look through. I've had cookbooks in the past, but to be honest I always just look at the pictures, think "oh that looks lovely", and then close the book. Today I wanted to try at least one new recipe, and tweak it to suit my own taste. The one I chose was the recipe on page 73, for "Individual Broccoli Quiches". These are vegetarian, and I thought that it'd be an easy recipe to start off with. Here's the original ingredient list from the book:

Pastry:
225g Plain Flour, plus extra for dusting.
A pinch of salt.
125g Cold Butter, cut into small pieces.

Filling:
1 Head of Broccoli, broken into small florets.
3 Large Eggs.
300ml Double Cream.
Sea Salt & Freshly Ground Black Pepper.
150g Mature Cheddar Cheese, Grated.

The first thing I did was to halve all the ingredients - the original recipe makes 6 mini quiches, but I just wanted one medium-sized one (I'm the only one at home who will eat it). I'm so happy with how mine turned out, especially as I was a bit wary of all the substitutions that I made. I divided my quiche into quarters, and if you're following Weightwatchers pro points like myself, each quarter made to my recipe has 6pp. I had a quarter for lunch with a salad:


It filled me, and kept me going until dinner this evening. I'm going to use the rest as either lunch or an evening snack during the week. Here's what I used, along with the ProPoints values for those of you who want them:

Pastry:
100g Plain Flour - 10pp (I used Tesco)
Pinch of Salt
50g Low Fat Spread - 5pp (*Note. On my spread, it said 'not suitable for home baking, but this still worked. I daresay it'd be a disaster in a cake, but for pastry, it's fine.) (I used Aldi Kilkeely Gold Light)
1 Tablespoon Water

Filling:
1/4 Pint (142ml) Skimmed Milk - 1pp
1 Medium Egg - 2pp
60g Reduced Fat Cheddar Cheese, Grated - 5pp (I used Aldi Ardagh Reduced Fat Cheddar)

Plus: Low-Cal Spray.

Method:
Put the flour and salt into a mixing bowl. Add the butter, and rub until the mixture resembles breadcrumbs. Sprinkle the water over, and mix to form a ball of dough. Wrap in clingfilm and leave in the fridge while you prepare the filling.

Blanch the broccoli in a pan of boiling water for 1 minute, then drain. Preheat the oven to Gas Mark 4/180c/350f.

Roll the pastry out on a lightly floured surface, lightly spray a baking tin with 1-2 sprays of low-cal cooking spray, and line a baking tin with the pastry. Prick the base with a fork and bake for 10 minutes in the oven or until golden.

Whisk the egg and milk together in a bowl. Season with salt & pepper. Add the grated cheese and the broccoli. Mix the filling together well, place in the tin over the pastry, and return to the oven for 35-40 minutes until the filling is set. Here's what mine looked like before cooking:



PP Values: NOTE: These values are based on the ingredients I used. Please check your own brands!
Pastry: 15pp
Filling: 8pp
Whole Quiche: 23pp
Per Quarter: 6pp

I thought it was lovely, if you try it, enjoy!

S xx

5 comments:

  1. This looks well tasty! Glad to have you back now you've got a computer again Sharon! XX

    ReplyDelete
  2. woow this looks nice!
    i think i will save this!

    :)

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  3. Thanks Esther! xxx Ladies, it was delicious :) Will definitely make this one again!

    S xx

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