Syn Free Ham and Broccoli Quiche
Prep
Cook
Total
Yield 4 servings
This recipe is gluten free, Slimming World and Weight Watchers friendly
- Extra Easy - 1 HEa per serving
- Original/SP - 1 HEa per serving
- WW Smart Points - 8
Ingredients
- 3/4 cup (180ml) of Fat Free Cottage Cheese
- 4 eggs
- 1 red onion, finely diced
- 300g (10.5oz) of broccoli
- 6 thick slices of lean ham, chopped
- 60g (2oz) of cheddar cheese, grated (2xHEa)
- 60g (2oz)of parmesan cheese, grated(2xHEa)
- salt and pepper for seasoning
- spray oil
Instructions
- Preheat oven to 180c or 350f
- Grease quiche dish with spray oil
- Add the broccoli to a saucepan of boiling hot water and parboil for 1.5 mins.
- Rinse under cool water and blot with kitchen paper.
- Roughly chop into smaller pieces and add the dish and spread out.
- Spray a frying pan with spray oil, add the onion and saute for 5 mins to soften.
- Add this to the top of the broccoli
- Chop up the ham and scatter this on top.
- Then add half the parmesan and half the cheddar.
- Add the cottage cheese, eggs and remaining cheese to a blender, season with some salt and black pepper and blend till smooth.
- Pour this over the the broccoli and ham mix
- Place in the oven and bake for approx 40 mins, until nice a golden on top.
- Allow to cool for about 15 mins and then slice and enjoy.
Notes
Want a bigger slice? Use just 3 Healthy Extra A allowances of cheese (60g cheddar and 30g of parmesan) and then you can enjoy a 1/3 of this for 1 HEa serving
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. You should always double check syn values for synned items.
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Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 289 | ||
% Daily Value | ||
Total Fat 15.5 g | 24% | |
Saturated Fat 8 g | 40% | |
Cholesterol 237 mg | 79% | |
Sodium 960 mg | 40% | |
Total Carbohydrates 9.4 g | 3% | |
Dietary Fiber 2.8 g | 11% | |
Sugars 1.8 g | ||
Protein 30 g | 60% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Recipe by Slimming Eats at https://www.slimmingeats.com/blog/ham-and-broccoli-quiche