Creamy Salmon Quiche

Serves 2

255

Calories per serving

Ingredients:

Base:

4 tbsp Dr Eva’s healthy spread

60 g oats (divided)

110 g wholemeal flour

pinch of salt

Filling:

350 g/ 3 courgettes

300 g / 1 large fennel

100 g/ 1 leek

3-4 tbsp low fat milk

100g sliced smoked salmon

2 medium eggs

100g low fat creme fraiche

100g low fat feta cheese

tin foil

How to prepare:

  1. Put Eva’s spread in a bowl and add 40 g oats and wholemeal flour and pinch salt. Knead together
  2. When it becomes a dough, add another 20 g oats to ensure the mixture is not too wetPlace dough in a non-stick quiche dish (approximately 25cm/10 inches in diameter).
  3. Using your hands, evenly spread the dough on the base of the dish. Try to ensure that the thickness of the base is even so that it will hold all of the ingredients in the end. Mould the dough around the edge of the dish, approx 5 cm/2 inches in height to form a crust.
  4. Place dish in the fridge and begin to prepare your filling.
  5. Wash courgettes. Cut in rounds
  6. Wash both the fennel and the leek and slice them in half. Slice both thinly.
  7. Place these vegetables in a non stick pan with the milk and cook on a medium heat until soft. Cook initially covered and then remove lid to allow excess water to avaporate.
  8. Allow to cool
  9. Preheat fan oven to 200C
  10. When vegetables are cool, remove the base from the fridge and fill with vegetables
  11. Chop salmon finely and add to filling
  12. Option: If you do not want to use smoked salmon you could use 4 turkey rashers, chop finely and fry.
  13. Crack 2 eggs and beat together with creme fraiche in a bowl. Pour over filling and smooth out evenly using spatula.
  14. Crumble feta cheese and sprinkle across top of the quiche.
  15. Place in preheated oven for 25 minutes uncovered
  16. After 25 minutes, cover the dish with tinfoil and place back in the oven for a further 15-20 minutes depending on your oven.
  17. Serve with a green salad; e.g lettuce, cucumber & celery

Option: If you do not want to use smoked salmon you could use 4 turkey rashers, chop finely and fry.

Approx 255 Kcal per serving