Filo Quiche

Michelle Dinner, Lunch, Lunch, Meat, Week 3

Filo Quiche

Serves: 4

Difficulty level: Easy

Prep Time: 15 mins
Cook Time: 45 mins
Filo Quiche
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Nutrition Per Recipe                                        kcal/g/mg

Energy 369
Protein 19.8 g
Fat Total 12.2 g
Saturated 4.7 g
Carbohydrates 42.4 g
Sugars 3.9 g
Dietary fibre 3.2 g
Sodium 335.8 mg
Vitamin C 69 mg
Calcium 196.4 mg
Iron 2.1 mg
INGREDIENTS

6 eggs
3 spring onions
50g (1.7 oz) cheddar cheese
1 courgette
300g (10.5 oz) broccoli (or spinach)
1 x 250g (8.8 oz) packet of filo pastry

DIRECTIONS
1. Pre heat the oven to 180 degrees Celsius
2. Either grease a 25cm x 35cm roasting tray with 1 teaspoon of olive oil, or line with baking paper
3. Crack the eggs into a bowl and beat with a fork.
4. Layer the filo sheets into the dish, laying one horizontal and the next vertical and so on. Brush a little egg between each sheet. Make sure the sheets go up the sides of the baking dish.
5. Finely chop the onions and add to the eggs. Grate the cheese and add to the eggs - but save a little for the top of the quiche.
6. Grate the courgette and add to the egg mixture. Thinly slice the broccoli and add to the eggs. Mix well.
7. Pour the mixture into the baking dish. Sprinkle with remaining cheese. Bake on the bottom of the oven, for around 30 minutes or until the filling is set.

 
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Log your food with the Cronometer App

  • Click the ‘Diary’ icon and click the +
  • Click ‘add food’