{"id":54177,"date":"2023-03-30T11:16:21","date_gmt":"2023-03-30T09:16:21","guid":{"rendered":"https:\/\/novanews.co.za\/noordkaapbulletin\/an-easy-to-make-crustless-vegetable-quiche-for-the-health-conscious-20230330\/"},"modified":"2025-03-21T14:50:44","modified_gmt":"2025-03-21T12:50:44","slug":"an-easy-to-make-crustless-vegetable-quiche-for-the-health-conscious-20230330","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/noordkaapbulletin\/an-easy-to-make-crustless-vegetable-quiche-for-the-health-conscious-20230330\/","title":{"rendered":"An easy-to-make crustless vegetable quiche for the health-conscious"},"content":{"rendered":"\n

Pastry is high in fat, so this crustless quiche is a healthier alternative and great for both teatime or as a light lunch with a salad.<\/p>\n\n\n\n

Ingredients <\/h3>\n\n\n\n

10 ml sunflower oil<\/p>\n\n\n\n

2 onions, chopped<\/p>\n\n\n\n

2 to 3 baby marrows, sliced<\/p>\n\n\n\n

4 large spinach leaves, chopped<\/p>\n\n\n\n

2,5 ml salt<\/p>\n\n\n\n

lemon juice and black pepper to taste<\/p>\n\n\n\n

3 eggs, beaten<\/p>\n\n\n\n

250 ml low-fat milk<\/p>\n\n\n\n

5 ml paprika<\/p>\n\n\n\n

30 ml chopped fresh parsley<\/p>\n\n\n\n

60 ml grated cheddar cheese<\/p>\n\n\n\n

Method<\/strong><\/h3>\n\n\n\n

Preheat the oven to 180 \u00b0C and grease an oven dish or pie dish.<\/p>\n\n\n\n

Heat oil in a frying pan and fry onions and baby marrows for a few minutes.<\/p>\n\n\n\n

Add spinach and stir until just soft. Add salt and season with lemon juice and pepper.<\/p>\n\n\n\n

Beat eggs and milk together and add paprika and parsley.<\/p>\n\n\n\n

Spoon the veggies into the oven dish and pour egg mixture over. Sprinkle with cheese and bake for 30 to 45 minutes or until set.<\/p>\n\n\n\n

Tips<\/strong><\/h3>\n\n\n\n

Leftover chicken or a tin of tuna can be added to the veggies for a light meal.<\/p>\n\n\n\n

Replace half of the milk with half a cup of plain smooth low-fat cottage cheese.<\/p>\n\n\n\n

\u2013 cookingfromtheheart.co.za\/recipes<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Pastry is high in fat, so this crustless quiche is a healthier alternative and great for both teatime or as a light lunch with a 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