My daughter requested my quiche recipe yesterday – the crustless version which we think is far better than any upper-crust pastry based version since she wants to cut back on the carbs to help shift some post-winter pounds and emerge into this chilly Spring with a bit more bounce. I couldn’t locate the website recipe and then realised that I had probably put it into a Bariatric Newsletter rather than on-line. I developed this basic recipe to be bariatric-friendly for those who can’t tolerate pastry or need to monitor carefully their carb and fat intake. To make amends I am therefore ensuring that you all have the low-down on this endlessly versatile meal idea which is great for lunch, brunch or on a picnic. I think it is a bit like my refrigerator-raid soup which uses up the leftovers from the vegetable drawer and chiller since you can add almost anything.
This last month alone I have used:
* leftover roasted vegetables from the Sunday roast
* residual stir-fry vegetables from a supper dish
* the remains from a deli platter
* surplus mushrooms, tomatoes and cooked sausages from a breakfast
* sliced vegetables from the salad counter in the supermarket
To make a quiche that you wouldn’t know was based on re-purposed food!
All you need are some basics like meat, vegetables, flaked fish, or a vegetarian mixture; some eggs; seasonings and ideally a bit of cheese for flavouring. For a 20-cm/8-inch quiche dish I use 4 eggs either mixed with about 100 ml/1/2 cup skimmed milk or 200 g/scant 1 cup low-fat cottage cheese and a good handful or two of my chosen basics. Simply mix all together (or follow the exact instructions below) and bake at 190 C/375 F, gas mark 5, for 25-30 minutes. You can make small individual mini quiches from the same mixture and bake for about 15 minutes. This quantity will make about 12.
Today I have made a tuna variation with 2 cans tuna in brine from my storecupboard, low-fat cottage cheese with chives, eggs and some chopped spring onions/scallions. It has made a very tasty lunch for 4 of us, served with greenery and a side salad of mixed beans (tossed in a little balsamic vinegar). Here it is on our Bariatric Portion Plate and the recipe is below:
CRUSTLESS TUNA QUICHE
low-fat cooking spray or mist
2 x 185 g/7 oz can tuna chunks in brine, drained and flaked (drained weight of each can 130 g/41/2 oz)
4 eggs, beaten
200 g/scant 1 cup low-fat cottage cheese with chives
6 spring onions/scallions, chopped
salt and freshly ground black pepper
2 tomatoes, sliced
2 tsp mixed dried herbs (optional)
1. Preheat the oven to 190 C/375 F/gas mark 5. Generously spritz a 20-cm/8-inch quiche or flan dish with low-fat cooking spray or mist.
2. Place the tuna in the dish and spread out evenly.
3. Mix the eggs with the cottage cheese, spring onions/scallions and salt and pepper to taste. Pour over the tuna mixture to cover evenly.
4. Top with the sliced tomatoes and sprinkle with the dried herbs if using.
5. Bake in the oven for 25-30 minutes until set and golden.
6. Serve hot with vegetables, cold with salad or pack into a lunchbox for a portable meal.
WLS PORTION: 1/2-1
CALORIES PER PORTION: 142
There were leftovers of course and I shall pack them into my Bariatric Bento Box, as I have done before, for a delicious packed lunch for dining al desko or on the move.