Preparation Time: 20 minutes
Baking Time: 40-45 minutes
Total Time: 1 hour 5 minutes
Servings: 6
Ingredients:
For the Crust:
- 1 1/2 cups cauliflower rice
- 1 large egg
- 1/2 cup grated reduced-fat cheddar cheese
- Salt and pepper, to taste
For the Filling:
- 1 cup cherry tomatoes, halved
- 1 cup spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/2 cup red onion, finely chopped
- 4 large eggs
- 1 cup fat-free cottage cheese
- 1/2 cup reduced-fat grated cheddar cheese
- Salt and pepper, to taste
- Fresh herbs (such as parsley or chives), for garnish (optional)
Instructions:
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C).
2. Prepare the Crust:
- Place cauliflower rice in a microwave-safe bowl, cover with a damp paper towel, and microwave for 5 minutes. Let it cool slightly.
- In a mixing bowl, combine the cauliflower rice, egg, grated cheddar cheese, salt, and pepper. Mix well.
- Press the cauliflower mixture into the bottom and up the sides of a pie dish to form the crust.
3. Par-Bake the Crust:
- Bake the crust in the preheated oven for 15 minutes or until it starts to turn golden. Remove from the oven and set aside.
4. Prepare the Filling:
- In a bowl, whisk together the eggs, cottage cheese, grated cheddar cheese, salt, and pepper.
- Scatter cherry tomatoes, chopped spinach, diced red bell pepper, and chopped red onion over the par-baked crust.
- Pour the egg and cheese mixture over the vegetables.
5. Bake the Quiche:
- Bake the quiche in the preheated oven for 25-30 minutes or until the center is set and the top is golden brown.
6. Check for Doneness:
- Check for doneness by inserting a toothpick into the center of the quiche; it should come out clean.
7. Cool and Garnish:
- Allow the quiche to cool for a few minutes before slicing. Garnish with fresh herbs if desired.
8. Serve:
- Slice and serve the Slimming World quiche warm or at room temperature.
Note:
- Feel free to customize the filling with your favorite vegetables or lean protein choices.
- This recipe is suitable for those following the Slimming World plan, but always check and adjust ingredient quantities based on the latest plan guidelines.
- Store any leftover quiche in the refrigerator and reheat before serving.
Nutrition Information (per serving):
- Calories: 130
- Protein: 12g
- Carbohydrates: 7g
- Fat: 6g
- Fiber: 2g
- Sugars: 3g
- Sodium: 300mg
Note: Nutrition information is approximate and may vary based on specific ingredients used.
