QUICHE WITH MCT OIL
24th June 2020
FAT: 29.53g PRO: 11.23g CHO: 4.58g Kcals: 329
Notes
The pastry is short but handles well. I used a loose bottom flan tin as this makes for easy removing after cooling for 10 minutes. Good for a packed lunch. Salad can be added is you have the allowance
Ingredients
- 3g Cheese Mature Cheddar
- 25g Eggs, whole, raw
- 10g Ham
- 20g MCT oil
- 14g Creme fraiche, full fat
- 24g Ultra Fine Fiberflour from Lonjevity Foods
- 10g Tomatoes, standard, raw
- 8g Mushrooms, white, raw
Instructions
- You will also need a little seasoning and a pinch of dried herbs
- Make dough by mixing the fiberflour with 10g MCT oil and a pinch of salt.
- Line a 9cm flan case with the pastry(you will find it easier to work this with your fingers rather than rolling it)
- Line the pastry with some baking paper and baking beans or rice to hold it down then bake in the oven for 8 minutes remove the paper & beans, turn the oven down to 160c/Fan 140c/Gas 4 and bake for a further 3 mins.
- 140c/Gas 4 and bake for a further 3 mins.
- Remove skin and pips from the tomato before weighing it then fry in the remaining oil with the chopped mushrooms and herbs.
- Mix together creme fraiche & egg
- Next grate the cheddar and weigh it.Chop the ham.
- Put the ham and tomato mixture evenly into the pastry case then pour over the egg mixture.
- Sprinkle over the grated cheddar cheese
- Cook for approx 25 mins until the egg is cooked.
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