Quiche - mini vegetable
Preparation time:
Makes: 36 mini quiches
Recipe highlights Serves: 36
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Nut free
- High energy
- Easy to swallow
- Low salt
- Vegetarian
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Ingredients
- 1/2 leek, finely sliced
1 tablespoon oil
5 eggs, beaten
1/2 cup reduced fat milk
1/2 cup milk
1/2 cup curd style cottage cheese
1 tablespoon parmesan cheese, finely grated
1/2 cup corn, canned, cream style
1 large zucchini , grated
2 mushrooms, finely diced
1 cup baby spinach
pepper
Cooking method
-
1. Pre heat oven to 200ºC.
2. In a saucepan, fry the leek, mushroom, zucchini and spinach in oil until just softened. Set aside.
3. In a large mixing bowl combine eggs, cream, milk, cheese and corn. Season with pepper.
4. Add leek mixture to bowl and stir well.
5. Spoon the mixture into a greased-shallow patty tins (or use small muffin tray).
7. Place in the oven for 15-20 minutes or until golden brown and firm.
8. Allow to cool then remove from tray and serve.
Notes: Makes 36
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 22.50g | 100.00g |
| Energy (kJ) | 94.35kJ | 419.34kJ |
| Protein (g) | 1.75g | 7.80g |
| Total fat (g) | 1.52g | 6.77g |
| - Saturated fat (g) | 0.47g | 2.10g |
| - Polyunsaturated fat (g) | 0.12g | 0.55g |
| - Monounsaturated fat (g) | 0.75g | 3.33g |
| Cholesterol (mg) | 27.24mg | 121.07mg |
| Carbohydrate-available (g) | 0.41g | 1.84g |
| CarbohydrateSE (g) | 0.41g | 1.80g |
| - Sugars (g) | 0.40g | 1.77g |
| Water (g) | 18.38g | 81.69g |
| Dietary fibre (g) | 0.16g | 0.72g |
| Thiamin (mg) | 0.01mg | 0.04mg |
| Riboflavin (mg) | 0.06mg | 0.25mg |
| Niacin (mg) | 0.08mg | 0.34mg |
| Niacin equivalents (mg) | 0.51mg | 2.27mg |
| Vitamin C (mg) | 1.91mg | 8.50mg |
| Total folate (ug) | 8.92ug | 39.65ug |
| Total vitamin A equivalents (ug) | 21.49ug | 95.53ug |
| Retinol (ug) | 13.51ug | 60.05ug |
| Beta carotene equivalents (ug) | 47.40ug | 210.66ug |
| Sodium (mg) | 22.69mg | 100.85mg |
| Potassium (mg) | 36.77mg | 163.43mg |
| Magnesium (mg) | 3.20mg | 14.24mg |
| Calcium (mg) | 13.92mg | 61.86mg |
| Phosphorus (mg) | 26.24mg | 116.60mg |
| Iron (mg) | 0.19mg | 0.85mg |
| Zinc (mg) | 0.12mg | 0.55mg |
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Source: These recipes were developed and tested by Consumer Science students studying Community Nutrition at RMIT University in 2003.
This recipe was orginally published as:
Mini vegetable quiches
Recipe publication date on: 07/23/2003
Last reviewed on: 20/08/2014
