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Individual healthy salmon quiches

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Recipe may contain gluten, milk, fish, soy and sesame.

Ready in 40 minutes, these healthy quiches are full of nutritious ingredients including peas, eggs and smoked salmon, and are perfect for a light lunch or picnic.

12 Ingredients


  • 2 sheets filo pastry

  • 150g (1 cup) frozen baby peas

  • 1 bunch asparagus, trimmed, cut into 3cm lengths

  • 6 eggs

  • 80g onion and chives cottage cheese

  • 100g smoked salmon, chopped

  • 70g (1/3 cup) semi-dried tomatoes, chopped

  • 2 tbsp chopped fresh chives

  • 2 tbsp chopped fresh mint leaves

  • 100g baby rocket

  • 200g grape tomatoes, halved

  • 1 tablesoon balsamic vinegar

6 Method Steps


  • Step 1

    Preheat oven to 180C/160C fan forced. Spray four 250ml (1 cup) muffin pans or ovenproof ramekins with oil. Cut each pastry sheet

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    (2 sheets filo pastry) into 6 squares. Lightly spray 3 squares with oil then stack on top of each other and use to line the base and side of 1 muffin pan or ramekin. Repeat with the remaining pastry and pans/ramekins.


  • Step 2

    Cook the peas (150g (1 cup) frozen baby peas) and asparagus (1 bunch asparagus, trimmed, cut into 3cm lengths) in a saucepan of boiling water for 1 minute or until just tender. Drain. Refresh under cold running water.

  • Step 3

    Whisk together the eggs (6 eggs) and cottage cheese (80g onion and chives cottage cheese) in a large bowl. Stir in the salmon (100g smoked salmon, chopped), semi-dried tomatoes (70g (1/3 cup) semi-dried tomatoes, chopped), chives (2 tbsp chopped fresh chives) and mint (2 tbsp chopped fresh mint leaves). Season.

  • Step 4

    Divide the asparagus and peas among the pastry cases. Pour the egg mixture over the top. Bake for 20 minutes or until the filling is set and golden. Set aside for 5 minutes to cool slightly.

  • Step 5

    Meanwhile, toss the rocket (100g baby rocket) and grape tomato (200g grape tomatoes, halved) with the balsamic (1 tablesoon balsamic vinegar).

  • Step 6

    Serve the quiches topped with the salad.
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Recipe Notes

Replace the asparagus with 1 bunch of broccolini, cut into 3cm lengths, if you like.

Nutritional Information

Per serving

  • 314

  • 1314 kj

  • 14.4g

  • 3.3g

  • 7.5g

  • 24.6g

  • 17.4g

All quantities above are averages

Image by Guy Bailey

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