About this recipe:How do you get the rich taste of a classic quiche with a fraction of the fat? One technique: make the case with thinly sliced potatoes. It's a heart-smart substitute for traditional shortcrust!
1 tbsp plain dried breadcrumbs
225g (8oz) small new potatoes, peeled and very thinly sliced
450g (1lb) asparagus, trimmed
pepper to taste
100g (3½oz) reduced-fat Cheddar cheese, grated
3 spring onions, sliced
1 can (about 410g) evaporated skimmed milk
3 medium eggs
1 teaspoon dry mustard
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Preheat the oven to 200°C (400°F, gas mark 6). Coat a 23cm (9in) flan dish with cooking spray or a teaspoon of olive oil and sprinkle with the breadcrumbs. Beginning in the centre, arrange the potato slices in the dish, in slightly overlapping circles up to the rim. Lightly coat with cooking spray or oil and press down gently. Bake for 10 minutes.
Set 8–12 asparagus spears aside. Cut the remaining spears into 2.5cm (1in) pieces.
Sprinkle the potato case one-third of the cheese. Cover with the asparagus pieces, then sprinkle with the spring onions and another third of the cheese. Arrange the whole asparagus spears on top.
Beat together the evaporated milk, eggs, mustard and salt and pepper to taste. Pour into the dish and sprinkle with the remaining cheese. Bake for about 35 minutes or until a knife inserted in the centre of the filling comes out clean.
Some more ideas
*This versatile recipe tastes great with broccoli spears and chopped broccoli in place of the asparagus. *You can change the cheese to reduced-fat mozzarella.
One large egg has 6g of protein as well as vitamin E, folate, B vitamins and iron.