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Vegetable Quiche Recipe


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     Vegetable Quiche

Category   Entrees - Maindishes
Sub Category   Vegetarian
Preptime   45 mins
  sparkling water

1.5 sheets of short crust pastry (Coles brand = 127 g carb)
1 red onion finely chopped
1 red capsicum cut into thin slices
1 cup of baby spinach finely chopped
8 eggs lightly beaten
4 tablespoons of low fat sour cream (coles brand - 4 g carb)
1 tablespoon of olive oil
tiny knob of butter
1/2 cup finely grated mozzarella cheese (mine had no carbs)

1. Set oven to 180 degrees centigrade (for fan forced oven) 2. Spray the dish you are baking the quiche in with an oil spray. .
3. use the whole sheet of pastry for the base. Trim off the excess, then cut the 1/2 sheet into strips to make the sides of your pastry case. Line with baking paper and baking weights and bake for 15 minutes
4. While the pastry is baking, put the olive oil and butter in a frying pan then add the onion. Keep on a medium/high heat and allow to caramelise. Add the capsicum and allow to soften. Then add the spinach and stir until combined with the onion and capsicum.
5. In a large bowl, combine the 8 eggs and sour cream. 6. Add the onion and capsicum mix. 7. Pour this into the pastry case and top with the mozzarella cheese. 8. Return the dish to the oven and bake for apporx 35 minutes. 9. Serve with chopped salad Carbs = 127 - 4 = 131 Exchanges = approx 9 for whole quiche
Serving Suggestions
Serve with mixed salad. Variations - add diced bacon which has been fried without oil. If more carbs are needed, add a tin of sweet corn.

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