Crustless red onion and courgette quiche

Crustless red onion and courgette quiche
  • Serves: 4
  • Cook time: Ready in about 1 hour, plus standing
  • Ready in: Over 60 Minutes
  • Difficulty Rating: 1
  • Suitable for vegetarians
  • * Freezer friendly
  • SP Perfect for Extra Easy SP
  • Syns per serving:
      FREE

This colourful quiche uses fabulous flavours and is deliciously Free.

ingredients

  • 2 courgettes
  • 2 red onions, halved and finely sliced
  • 1 red chilli, deseeded and finely chopped
  • Salt and freshly ground black pepper
  • Low calorie cooking spray
  • 100g low fat natural cottage cheese
  • 6 large eggs
  • 1 tsp dried mixed herbs
  • Small handful of finely chopped mint

method

  1. Preheat the oven to 180°C/Fan 160°C/Gas 4.
  2. Coarsely grate the courgettes and place in a large sieve. Press down to remove as much liquid as possible and set aside.
  3. Lightly spray a 20cm round, shallow baking dish with low calorie cooking spray and set aside.
  4. Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions, courgettes and chilli and stir-fry for 10 minutes. Season well and transfer to the prepared baking dish, spreading
    evenly across the base. Spread the cottage cheese over the vegetable mixture.
  5. Beat the eggs in a large bowl, season and add the dried mixed herbs and mint. Pour the egg mixture over the cottage cheese.
  6. Place in the oven and cook for 30 minutes or until set and golden. Remove from the oven and allow to rest for about 15 minutes before cutting into wedges.
  7. This can be eaten warm or cold. If serving cold, cool, cover and chill until ready to eat.

Tip: For an Extra Easy SP day fill at least half of your plate with delicious Speed salad, of your choice.

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