Mini Quiches by Joanne Turner

Dietary Guidelines: ,

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Serves

4

Ingredients

  • olive oil spray
  • 4 sheets filo pastry
  • 210 g tin red salmon, drained and mashed with a fork
  • 2 broccoli florets, finely diced
  • 2 eggs
  • ¼ cup light milk
  • pinch curry powder (optional)
  • 70 g cheddar cheese (25% reduced-fat), cut into 4 pieces

Method

  1. Preheat oven to 2000C/1800C fan-forced. Spray muffin tins with oilve oil spray, cut pastry into half and then into 4 equal strips, making 8 shorter strips. Place 2 strips criss-crossed in the bottom of each muffin tin. Spray with more olive oil spray.
  2. Place one-quarter of the salmon in each pastry case, then top with broccoli. In a small jug, beat the eggs, milk and curry powder (if using). Pour evenly into each pastry case. Place a piece of cheese on top of each one. Cook in the oven for 15–20 minutes or until cooked.

Health tip: These are a great snack to put into a lunch box for a takeaway snack, for the whole family.  Light milk is used here as there are enough other fats included in the recipe.

Cook’s tip: You can use any vegetable and protein your child likes, for example ham and corn, or chicken and mushroom.  If you don’t have any filo pastry, you could also use a large piece of bread, without crusts.

Nutritional Analysis

Per serve: energy 923 kJ, protein 17.9 g, fat 12.1 g, saturated fat 4.8 g, cholesterol 108.6 mg, carbohydrate 9.7 g, fibre 0.6 g, sodium 390.9 mg, GI medium

 

Baby & ToddlerRecipe taken from Baby & Toddler by Joanne Turner.

 

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.