This baked dish is generous in potion size and is lovely with a side salad. Add lemon juice to keep the colories low.
2 eggs & 3 egg whites beaten – 195 calories
1 onion or 6 spring onions (120g) finely chopped -30 calories
¼ cup wholemeal S.R flour – 136 calories
1 cup natural muesli – 338 calories
¾ cup frozen peas – 66 calories
½ cup of each: grated carrot, grated zucchini & chopped celery – 30 calories
400g can corn – drained – 330 calories
200g Low Fat Ricotta cheese – 220 calories
30g Grated parmesan - 110 calories
Beat eggs with salt & pepper, add flour & beat in. Add muesli & other ingredients & mix well with a wooden spoon. Spronkle with parmesan.
Pour into lightly sprayed quiche dish & bake 160oC 1 hour. (140oC 50 min fan forced)
Serves 6 Recipe Total:1455 (242 calories per serve)