Light Salmon Quiche – so simple and so healthy

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When you’re looking for a healthy meal to serve as a light lunch or whip up for a quick dinner, this recipe for Salmon Quiche is sure to be a winner.

Here’s a simple tip when using filo pastry: cover the sheets with a clean tea towel while you work, to help prevent them drying out. You can also wrap any leftover sheets and freeze them to use later – do not refreeze more than once as they will break up.

Serves: 4

Time: 40 minutes

Ingredients

  • 4 sheets filo pastry
  • 150g canned red or pink salmon, drained and flaked
  • 1/2 cup reduced-fat tasty cheese, grated
  • 20g reduced-fat brie or camembert, chopped
  • 1/2 cup baby spinach, roughly chopped
  • 2 green onions, finely sliced
  • 1 tablespoon pine nuts
  • 3/4 cup low-fat milk
  • 2 eggs
  • salad, to serve
  • spray oil

 

Method

Preheat oven to moderate, 180°C. Spray four 10cm quiche pans with a little oil.

Spray the four sheets of filo pastry with oil and layer them together. Cut into four even-sized squares. Press into the tins.

Divide the salmon, cheeses, spinach, onions and pine nuts evenly between the pans. Arrange on a baking tray.

In a bowl, whisk together the milk and eggs until combined. Pour evenly into each pan and bake for 20–25 minutes until golden and firm.

Serve hot with salad.

Variations

  • Sautéed mushrooms and leeks or caramelised onions make a delicious alternative filling.
  • Instead of filo, make your own pastry if you have the time. Try our crisp, flaky wholemeal pastry.

 

Super ingredient: Pine nuts
Pine nuts are incredibly nutritious. They contain around 54 per cent fat, a nice mix of both polyunsaturated and mono-unsaturated types, as well as thiamine, niacin, vitamin E and a little iron. Surprisingly, they have one of the highest protein counts of all nuts.

Recipe taken from Zest by Catherine Saxelby and Jennene Plummer
From Catherine Saxelby, Australia’s leading nutritionist, and Jennene Plummer, Food Director of Woman’s Day, comes this companion to the bestselling Nutrition for Life. Rediscover your zest for life with simple and practical guidance on nutrition and good health, easy-to-follow summer and winter meal plans, and more than 120 mouth-watering dishes full of fresh ingredients and health-giving superfoods. Delicious and nutritious, Zest is perfect for the busy modern lifestyle. Get the right balance in your eating and notice the difference. Eat well and you’ll feel great – it’s that simple. Zest will show you how.

You can purchase Zest at hardiegrant.com

Published by Hardie Grant Books.

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1 Comments

Total Comments: 1
  1. 0
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    Why promote low fat? We need good fat for brain function.


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