A recent discovery for my midday meals: crustless quiche (served with a dollop of Synned salad cream on the side, of course). As long as you use your Healthy Extra A Allowance for the cheese, it counts as Syn-free; if not, Syn is the rule per slice.
Yields: 3-5 portions
SYNS: ZERO (or, if Healthy Extra isn't used, 12 Syns for the full Quiche)
There is plenty of cheese and lots of flavour in this quiche. Its unique feature is the ability to alter toppings to suit individual tastes. Try it with cherry tomatoes, chicken, peppers, mushrooms, and other ingredients.
Since I didn't have a quiche dish, I just used a regular baking dish, and it turned out perfectly. But I have since purchased a quiche dish specifically for use in the future.
Although there are many options on eBay and Amazon, I chose to use an Amazon quiche dish for this one. Don't forget to mist the dish with Frylight or a comparable product sparingly before adding the mixture. Avoid dishes that have holes in them because the mixture will seep through because there won't be a crust.
INGREDIENTS:
200g of Cottage Cheese, Plain, Without Fat
Four Eggs
One 200g tin of pork loin
Eighty grammes of mature low-fat light cheddar cheese (either 12 Syns or HEX A)
Half of an onion
200g Stalks of Broccoli
3 tsp Sweetcorn in Cans
Add the salt and pepper.
Frylight or Something Similar
INSTRUCTIONS:
Set oven temperature to 180°C (Gas Mark 4) or 170°C (Fan Assisted).
To keep the dish from sticking, lightly mist it with a Frylight.
Finely chop the broccoli and incorporate it into the meal.
Dice the onion finely and add it to the recipe.
Add the thinly sliced gammon chunks to the dish.
After adding the sweet corn, bake for three to four minutes.
In the meantime, fill a blender with the cottage cheese, eggs, and thirty grammes of grated cheese. Add salt and pepper for seasoning, then process until very smooth.
Take the dish out of the oven and sprinkle the remaining cheese on top.
Make sure everything is covered with the cottage cheese/egg mixture as you pour over it.
Check it frequently during the 40 to 45 minutes that you bake it.
Using a sharp knife, make punctures and press down onto the mixture. It needs more time in the oven if any liquid escapes.
Let it cool for ten to twenty minutes before consuming.
I had enough Quiche for two days' worth of Healthy Extra A allowance with it. Please feel free to modify as necessary. Cut it into six slices, allowing two Syns per slice, if you would rather Syn this.
Crustless Quiche
Ingredients
- 200 g of Cottage Cheese Plain, Without Fat
- 4 Eggs
- 200 g tin of pork loin
- 80 g of mature low-fat light cheddar cheese either 12 Syns or HEX A
- 1/2 of an onion
- 200 g Stalks of Broccoli
- 3 tsp Sweetcorn in Cans
- Add the salt and pepper.
- Frylight or Something Similar
Instructions
- Set oven temperature to 180°C (Gas Mark 4) or 170°C (Fan Assisted).
- To keep the dish from sticking, lightly mist it with a Frylight.
- Finely chop the broccoli and incorporate it into the meal.
- Dice the onion finely and add it to the recipe.
- Add the thinly sliced gammon chunks to the dish.
- After adding the sweet corn, bake for three to four minutes.
- In the meantime, fill a blender with the cottage cheese, eggs, and thirty grammes of grated cheese. Add salt and pepper for seasoning, then process until very smooth.
- Take the dish out of the oven and sprinkle the remaining cheese on top.
- Make sure everything is covered with the cottage cheese/egg mixture as you pour over it.
- Check it frequently during the 40 to 45 minutes that you bake it.
- Using a sharp knife, make punctures and press down onto the mixture. It needs more time in the oven if any liquid escapes.
- Let it cool for ten to twenty minutes before consuming.