Courgette and Bacon Quiche 

by | Jul 14, 2017 | Recipe Book Recipes

Serves  4

  • 85 g       lean bacon, chopped (1/3 of a 250 g packet)
  • 500 ml    grated courgettes / baby marrows (2 c)
  • 1            medium onion, finely chopped
  • 1            wrap or tortilla flat bread – wheat free for those sensitive to wheat
  • 3            extra large eggs
  • 100 ml    skim milk (2/5 c)
  • 150 ml    plain, medium fat yoghurt (3/5 c)
  • freshly ground black pepper to taste
  •     2 ml    mustard powder (½ t)
  • 125 ml    Mozzarella cheese, grated (½ c)
  •     5 ml    Parmesan cheese, grated (1 t)

Method

  1. Place the chopped bacon in a dry frying pan, add 4 T water and cook on low for 3 minutes.
  2. Add the chopped onion and gently fry, stirring frequently until the onion is transparent.
  3. Add the grated courgettes and cook a further 5 minutes.
  4. Spray a quiche dish with non-stick cooking aerosol and place the wrap at the bottom of the dish.
  5. Spread the cooked bacon, onion and courgettes evenly over the wrap.
  6. Season lightly with salt and pepper.
  7. Beat the eggs, milk and yoghurt.
  8. Add the mustard powder.
  9. Pour evenly over the filling on the wrap.
  10. Sprinkle with the cheeses.
  11. Bake at 180° C for 25 – 30 minutes until the filling is firm.
  12. Serve with a large mixed salad to increase the fibre content, and make a complete and balanced meal.
  13. In addition to the salad, it would be good to take a 2 tablespoon dose of the Fiber Fix with this meal to ensure an adequate fibre intake of about 10g fibre per meal.

 

NUTRIENTS PER SERVING

  • Energy                 1004 kJ
    Protein                 16.2 g
  • Carbohydrate       14.6 g
  • Total sugars        5.6 g
  • Added sugar        0 g
  • Fat                       13.0 g
  • Saturated fat        5.7 g
  • Fibre                    1.4 g
  • Sodium                651 mg

 

ONE SERVING (250 g =1/4 quiche) is equivalent to:
1 STARCH plus 2 PROTEIN plus
½ VEGETABLE.

Dieticians Notes:

Commercially made quiches are very high in fat. In this recipe the fat content is reduced to less than one third of bought quiches which makes it much more tummy friendly.

However, being a mainly protein rich dish, there is not enough fibre in this quiche. Make sure you take the Fiber Fixer (see recipe on page xx) with this meal and serve it with a large salad to improve the fibre content. A large serving of salad contains an average of 2 g fibre.

 

Sensitive tummy notes:

The amount of lactose in one quarter of this quiche is less than 1 g and should therefore be quite safe for very sensitive tummies. Since onions contain fermentable oligosaccharides, leave out the onion and replace with the green tops of 4-6 spring onions.
Use a wheat free tortilla or wrap for those sensitive to Wheat