Red Salmon And Courgette Quiche Recipe

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Servings: 1

Ingredients

Cost per recipe $1.85 view details
  • 90 gm St Ivel Mono, (3.5z)
  • 100 gm Plain wholemeal flour, (4oz)
  • 75 gm Plain flour, (3oz)
  • 1 pch salt
  • 2 x Large eggs
  • 300 ml Semi-skimmed lowfat milk, (0.5 pint)
  • 1 x 213 g, (7.5z) can red salmon, liquid removed and flaked
  • 225 gm Courgettes, finely diced (8oz)
  • 30 ml Minced fresh tarragon, (2tbsp)
  •     Few drops Tabasco sauce seasoning
  • 50 gm Red Leicester cheese, grated (2oz)

Directions

  1. Mix in flour and mixed spice and mix well. Mix in apples and sultanas and sufficient lowfat milk to make a soft, dropping consistency.
  2. Turn mix into a greased and lined deep 20cm (8inch) round cake tin.
  3. Bake in a preheated oven at 170C / 325F gas mark 3 for 1 hour 30 min, till golden.
  4. Cold in tin for 10 min before turning out onto a wire rack to cold completely.

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 491g
Calories 798  
Calories from Fat 115 14%
Total Fat 13.05g 16%
Saturated Fat 3.65g 15%
Trans Fat 0.0g  
Cholesterol 417mg 139%
Sodium 323mg 13%
Potassium 1288mg 37%
Total Carbs 139.56g 37%
Dietary Fiber 16.8g 56%
Sugars 5.07g 3%
Protein 37.26g 60%
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