Rainbow Veg & Cheddar Crustless Quiche

Recipe 3/5 of my mini egg recipe series to help you manage your weight healthily and sustainably

CALORIES PER SERVING: 224 (SERVES 4)

My last crustless quiche recipe went viral, so I thought I’d chance my luck with another version! It’s important to properly sauté all the vegetables first to ensure there’s not too much liquid left to make the quiche watery. This makes a tasty lunch, paired with a green leafy salad and a simple vinaigrette dressing (olive oil, apple cider vinegar, mixed dried herbs, Dijon mustard and salt and pepper).

PREP TIME: 10 mins

COOKING TIME: 40 mins

INGREDIENTS:

• 4 large eggs

• 250ml milk

• Salt

• Black pepper

• 75g frozen peas

• 1 tbsp olive oil

• 1 small red onion, peeled and finely sliced

• ½ red pepper, deseeded and finely sliced

• 75g broccoli, cut into tiny florets

• 50g Cheddar cheese, grated

METHOD:

Preheat the oven to 200˚C and line a deep rectangular tin (20cm x 15cm approx.) with one piece of baking parchment (make sure it comes up higher than the top of the tin).

Whisk 4 large eggs and 250ml milk together in a jug and season well with salt and pepper.

Defrost 75g frozen peas by covering with boiling water and drain.

Now heat 1 tbsp olive oil in a large frying pan and staying on a medium heat, add 1 small red onion, peeled and finely sliced, ½ red pepper, deseeded and finely sliced, and 75g broccoli, cut into tiny florets, and slowly fry until soft (about 5 mins).

Add the peas and cook gently for a further 5 minutes. Everything should be softened but not browned.

Now place the vegetables in the prepared dish and pour over the egg and milk mixture, top with 50g grated Cheddar cheese and bake for 30 minutes until firm and nicely browned on top.

Leave to cool slightly before lifting out of the tin. Cut into quarters and serve.