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Fresh Living Network
Low GI blue cheese and ham quiche

Low GI blue cheese and ham quiche

A healthier, low fat alternative to some quiches. It is also free of wheat and gluten. Taken from the low GI, low fat recipe book by Gabi Steenkamp and Jeske Wellmann, Snacks and Treats for Sustained Energy 1 (Tafelberg).
8
RECIPE TYPE:Light meals
 
ENERGY 374KJ
CARB 5g
PROTEIN 8g
FAT 4g
Method
  • Preheat the oven to 180°C. Lightly grease a square or rectangular glass baking dish (260 mm) or a quiche dish with non-stick food spray.
  • Heat the oil in a saucepan and gently fry the chopped onion over medium heat. Set aside.
  • Place the drained beans into a liquidizer or food processor, add the buttermilk and process until smooth – it only takes half a minute.
  • Add all the other ingredients, except the cheese.
  • Add the fried onions and process for 30 seconds.
  • Pour the mixture into the lightly greased baking or quiche dish – fill to ¾.
  • Crumble the cheese and sprinkle evenly over the quiche.
  • Bake for 40 minutes until bubbling, golden and set.
  • Remove from the oven and leave to cool slightly before cutting into 16 squares.


Good idea

  • For snack trays, divide each square into quarters to make bite-sized snacks.
  • Each mini-square would then contain 1g of fat and be equivalent to ¼ protein.
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Read our recipe disclaimer here

EXCLUSIONS

Dairy free Dairy free Dairy free Dairy free Dairy free

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