Crust-less Quiche

Quick and easy, this meal is great either hot or cold. Stores well in the refrigerator and can be frozen. If you cook it in a well greased muffin tray it makes fantastic mini-quiches to pop into school lunch boxes. This is a great way to take a healthy lunch to work and avoid the canteen calories!

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Ingredients
4 eggs
1 cup (250ml) skim milk
1 cup (250g) full-cream natural yoghurt
2 tablespoons wholemeal flour
1 cup (250g) ricotta cheese
cup (50g) chopped spring onions
120g (4oz) mushrooms, sliced
1 medium tomato, diced
oil
330g (12oz) can asparagus, drained

This quiche makes it own crust. It is quick and easy to make, and is delicious hot or cold served with crusty bread and a green salad.

Directions
1. Beat together eggs, milk, yoghurt and flour.
2. Add cheese, spring onions, mushrooms and tomato.
3. Pour into a lightly oiled flan dish.
4. Arrange asparagus on top.
5. Bake in a preheated 180C (350F) oven for 30-35 minutes or until quiche is set and lightly browned.

Nutrition Per Serve
274 cal, CHO 15g, protein 23g, fat 14g.