Nutrition balance score
Unbalanced
Glycemic Index
20
Low
Glycemic Load
1
Low
Nutrition per serving
Calories211.9 kcal (11%)
Total Fat12.6 g (18%)
Carbs4.3 g (2%)
Sugars1.9 g (2%)
Protein19.5 g (39%)
Sodium301 mg (15%)
Fiber0.8 g (3%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1chicken breast
skin and visible fat removed, cut into Icm chunks
1onion
large, peeled and finely chopped
low-calorie cooking spray
100mlchicken stock
1 chicken stock cube dissolved in 100ml boiling water
sea salt
freshly ground black pepper
8eggs
2 Tbspquark
60greduced-fat Cheddar
finely grated
125gasparagus spears
trimmed and cut into Icm pieces
Instructions
Step 1
Preheat the oven to 200°C (fan 180°C/gas mark 6).
Step 2
Put the chicken and onion in a frying pan and spray with some low-calorie cooking spray.
Step 3
Gently sauté over a medium heat for 2 minutes, until the chicken is white on the outside.
Step 4
It won't be cooked fully, only the outside will be coloured.
Step 5
Add the stock to the pan and simmer for 5 minutes, until the onions are soft, the chicken is cooked through and there is no liquid left in the pan.
Step 6
Season with salt and pepper.
Step 7
Beat the eggs and quark together in a bowl until smooth, add half the grated cheese and season with salt and pepper.
Step 8
Add the chicken, onion and asparagus to a roughly 23cm (9in) flan dish.
Step 9
Pour over the egg mixture.
Step 10
Sprinkle the other half of the grated cheese on top.
Step 11
Place the dish in the centre of the oven for 25 minutes, or until the quiche has set all the way through and is golden on top
Step 12
Remove from the oven and serve hot or cold.
Step 13
You can also cover and freeze for another day once cooled.
Notes
2 liked
0 disliked
Easy
Fresh
Go-to
Makes leftovers
Moist
