I’ve been on a health campaign for about 3 month now (since I couldn’t fit into my home made pyjamas)! I have lost about 10 pounds and am feeling great – my clothes fit! I have been hiking a lot (sadly knitting and crocheting less!) and trying to eat sensibly. This week, I was doing a little internet research and it seems that while I should be cutting down on total calories I should also be eating more protein.
So, instead of my usual porridge for breakfast I’ve been experimenting with other recipes – here’s my favourite so far – a pastry-less quiche – I can’t describe how yummy it is and so unbelievably easy to make – get the kids to make one for the family on the weekend! Serves 4 people or 1 person for 4 days (in my case).
- 1 small red onion (or 1/2 a big one – I used 60g)
- 100g grated strong cheddar
- 50g SR flour
- 4 free range eggs
- 300ml semi-skimmed milk
- lots of freshly ground black pepper
- Mix grated cheese, flour, chopped onion and pepper in tin/dish whatever you are baking it in (my tin is approx 7×9″ 18x23cm).
- Whisk eggs/milk and pour over cheese etc. and give it a good stir.
- Bake pre-heated oven 190C for about 30 minutes or until puffed and golden.
I know cheese and eggs have fat but the benefit of the protien outweighs the fat! Obviously you can add mushrooms, bacon, sausage, potato – whatever but pre-cook them – or chuck in leftovers also sliced tomato on top perhaps. Or bung a packet of good quality (high meat content) sausages in the oven at the same time. It would also be great for a picnic but you would need to carry it in the tin as it’s fragile!
By my calculations, one portion (1/4) contains the following nutrition:
|Calories||Protien (g)||Fat (g)||Carbs (g)||% daily 1600 calories|
|15g red onion||6.3||0.1||0.0||1.5|
|12.5g SR flour||43.3||1.3||0.2||8.9|
|25 g strong cheddar||103.5||6.3||8.8||0.0|
|1 medium egg||65.0||5.5||4.4||0.3|
|75ml semi-skimmed milk||36.8||2.6||1.1||3.8|