Crustless quiche with asparagus and peas recipe

Crustless quiche with asparagus and peas recipe

1 rating

This crustless quiche is a great idea for when you’re looking for a light meal. Packed with gorgeous green spring veg, infused with garlic for maximum flavour, and with a clever, creamy cottage cheese filling, this healthy recipe makes a tasty lunch or simple supper served with a crisp, fresh salad. See method

  • Serves 4
  • 10 mins to prepare and 45 mins to cook
  • 228 calories / serving
  • Healthy

Ingredients

  • ½ garlic bulb, cloves peeled
  • ½ tbsp olive oil
  • 125g pack asparagus tips
  • 100g frozen peas
  • 4 eggs
  • 200g natural cottage cheese
  • 1 heaped tsp plain flour (or gluten-free flour)
  • 30g vegetarian hard cheese, grated
  • 3 tbsp finely chopped fresh parsley
  • 3 spring onions, finely sliced
  • 40g lighter salad cheese

Each serving contains

  • Energy

    950kj
    228kcal
    11%
  • Fat

    14g 21%
  • Saturates

    6g 28%
  • Sugars

    4g 5%
  • Salt

    1.1g 18%

of the reference intake
Carbohydrate 6.6g Protein 18.9g Fibre 1.5g

Method

  1. Preheat the oven to gas 5, 190°C, fan 170°C. Put the peeled garlic cloves in a 26cm round, shallow baking dish (or tart tin) and drizzle with the oil. Place on the middle shelf of the oven and roast for 15 mins, stirring once, until lightly browned. Add the asparagus and peas, tossing well with the garlic, and return to the oven for 5 mins.
  2. Meanwhile, make the egg and cheese filling. Crack the eggs into a mixing bowl and add the cottage cheese, flour, grated cheese, parsley and a little seasoning. Beat with a fork until well combined.
  3. Remove the dish from the oven, discard the garlic, and spoon the egg mix evenly over the vegetables. Sprinkle over the sliced spring onions and crumble over the salad cheese. Bake for 20-25 mins until set.
  4. Set aside to rest for 5 mins then ease a knife around the edges to loosen and remove from the dish. Cut into quarters to serve.

Tip: Any leftovers can be kept in the fridge, covered, for up to 3 days.

Freezing and defrosting guidelines:

This quiche can be frozen. Leave to cool completely, transfer to an airtight, freezer-proof container, seal, and freeze for up to 1 month. To serve, defrost thoroughly in the fridge before reheating. To reheat, bake until heated through.

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