Thursday, 2 February 2017

Speedy Salmon, Broccoli and Leek Crustless Quiche

With only a handful of ingredients you can easily make a healthy and tasty lunch, dinner or lunchbox treat.


Salmon and broccoli is a classic combination, and when I threw this together for dinner, everyone loved it and it was so simple I had to share it.



The irony is, when the other half went shopping tonight, I asked him to pick up a (gluten free) quiche, as I was tired and didn't want to faff about cooking anything too complicated - and while he was out, I was looking through the fridge and found a pack of smoked salmon and some broccoli and Greek yoghurt that needed using so... er.... I had made a crustless version by the time he got back!! (Good job too really, as they had ran out of GF quiches). It's not a classic quiche of course, but it's a very tasty alternative, which is much healthier, easier, and quicker to put together. Mere minutes of preparation before popping it into the oven to bake while you do other things.

Serves four, 210 calories per serving.


Ingredients
[Calories in square brackets]
  • 100g pack smoked salmon [189]
  • 175 broccoli (around 5-6 large florets) [58]
  • 1/2 leek (75g) [20]
  • 1 tsp mild olive oil [41]
  • 4 UK large eggs [340]
  • 200g Greek yoghurt (e.g. Total, full fat) [192]
  • Salt and freshly ground black pepper
 Method
1. Pre-heat the oven to gas mark 5. Take a dish about 20cm wide, and line with some non-stick baking paper (scrumple it up first to make it easier). Halve and slice the leek, and put on a low heat in a non-stick pan with the oil to saute (stirring periodically) until softened and a few pieces are just starting to show a bit of a golden colour.

2. Meanwhile, cut the tiny florets off the broccoli, and then finely chop the stalk (you could just throw the florets into a food processor and pulse briefly to chop). Microwave for 1 minute on high, covered, and leave to stand for a couple of minutes.

3. Whisk the eggs together with the yoghurt, a shake of salt and plenty of black pepper until smooth.

4. Cut the salmon into small pieces (I find this easiest to do by cutting into a few strips with scissors, then bunching them all together in my hand and snipping up quickly). Mix the salmon, broccoli and leeks into the egg mixture until thoroughly combined.

5. Pour into the lined dish, and pop into the middle of the oven for 35-45 minutes until just starting to turn golden brown around the edges and cooked through in the middle (test with a skewer - it should come out clean). Enjoy hot or cold!

No comments:

Post a Comment

Related Recipes

If you liked this recipe, you may also like these...