Quiche BRITISH NUTRITION FOUNDATION 2017 Ingredients Short crust

Quiche © BRITISH NUTRITION FOUNDATION 2017

Ingredients Short crust pastry • 100 g plain flour • 50 g hard baking vegetable fat • 2 -3 x 15 ml spoons water Filling • 2 eggs, large • 125 ml semi-skimmed milk • 50 g reduced fat cheddar cheese, grated • 1 tomato, sliced • 2 rashers bacon (or 3 mushrooms and 1 x 5 ml spoon oil) © BRITISH NUTRITION FOUNDATION 2017

Equipment • • • • Sieve 20 cm flan ring Baking tray or sandwich tin Mixing bowl Palette knife Measuring spoons Measuring jug Grater Rolling pin Flour dredger Fork Chopping board Knife Frying pan Fish slice © BRITISH NUTRITION FOUNDATION 2017

Method 1. Preheat oven to 170ºC or gas mark 4. 2. Grease a flan ring and baking sheet or a sandwich tin. 3. Make up the shortcrust pasty: • sieve the flour into a bowl; • cut the vegetable fat into cubes and add to the flour; • rub the fat into the flour until the mixtures resembles breadcrumbs; • add the water a spoonful at a time and mix until the dough comes together. © BRITISH NUTRITION FOUNDATION 2017

4. Roll out the pastry, on a floured surface, and line the flan ring/sandwich tin. 5. Prick the bottom of the pastry with a fork. © BRITISH NUTRITION FOUNDATION 2017

6. Grill the bacon until crispy and slice (fry the mushrooms in the oil for 2 -3 minutes). © BRITISH NUTRITION FOUNDATION 2017

7. Place the bacon/mushrooms around the pastry base. © BRITISH NUTRITION FOUNDATION 2017

8. Grate the cheese and whisk with the eggs and milk. © BRITISH NUTRITION FOUNDATION 2017

9. Pour the egg mixture over the pastry base. © BRITISH NUTRITION FOUNDATION 2017

10. Place the tomato slices on top. © BRITISH NUTRITION FOUNDATION 2017

11. Bake for 25 -30 minutes, until golden brown and firm. Top Tips • Add canned tuna or smoked salmon bits and chopped cooked asparagus for a fancy dinner. • Change the Cheddar for goats’ cheese and add sliced red pepper instead of bacon for a veggie quiche. • To make it healthier you can choose reduced salt bacon and reduced fat cheese. © BRITISH NUTRITION FOUNDATION 2017

British Nutrition Foundation New Derwent House, 3 rd Floor 69 -73 Theobalds Road London WC 1 X 8 TA Email: postbox@nutrition. org. uk Web: www. nutrition. org. uk www. foodafactoflife. org. uk © BRITISH NUTRITION FOUNDATION 2017