No-pastry mini mushroom quiches

Name: No-pastry mini mushroom quiches
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: European
Ingredients: 1 teaspoon lower-fat spread to grease tin; 1 tablespoon vegetable oil; 100g button mushrooms, cut into quarters; 1 small onion, finely chopped; 2 eggs, beaten; 50ml semi-skimmed milk; large pinch of black pepper; large pinch of nutmeg; 10g reduced-fat cheddar, finely grated; quarter of an iceberg lettuce, shredded; half a green pepper, diced; 1 celery stick, sliced; quarter of a cucumber, chopped; a few stems of fresh chives, chopped

7 steps

Prep:20minCook:15min

Light mini quiches without the pastry, served with a crunchy green salad.

Updated at: Thu, 17 Aug 2023 09:05:24 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories103.8 kcal (5%)

Total Fat6.8 g (10%)

Carbs5.6 g (2%)

Sugars2.7 g (3%)

Protein5.5 g (11%)

Sodium118.9 mg (6%)

Fiber1.9 g (7%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 teaspoonlower-fat spread

to grease tin

1 tablespoonvegetable oil

100gbutton mushrooms

cut into quarters

1onion

small, finely chopped

2eggs

beaten

50mlsemi-skimmed milk

black pepper

nutmeg

10greduced-fat cheddar

finely grated

0.25iceberg lettuce

0.5green pepper

0.25cucumber

3 stemsfresh chives

chopped

Instructions

Step 1

Grease the bottom and sides of 4 holes of a muffin tray. Cut 4 circles of baking paper and place in the bottom of each hole.

Step 2

Heat the oil in a small frying pan, add the onions and cook for a couple of minutes until softened, then add the mushrooms and cook for a further few minutes. Transfer to the muffin tray.

Step 3

Experiment with different vegetables – using 160g of thawed frozen vegetables instead of the mushrooms and onion saves time as there's no need to pre-cook them.

Step 4

Mix the eggs with the milk, black pepper and nutmeg. Pour into the muffin tray and sprinkle on the cheese.

Step 5

Bake in a preheated oven (180C, 160C fan, gas mark 4) for 15 minutes until risen and brown.

Step 6

Leave in the tin to cool for 10 minutes. Remove by running a knife around the edge of the tin and then serve with the green salad.

Step 7

Try them hot with some grilled tomatoes and toast for a delicious weekend brunch. These are also a good packed lunch option – just add some crusty bread.

View on nhs.uk

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