2019-05-01_Healthy_Food_Guide_UK

QUICHE

LORRAINE

Classicquichecanlookmisleadinglyhealthywhilehidinga hugeamount

of bothcaloriesandfat.Ourmakeovernotonlylooksandtastesdelicious,

but we’ve also nudged it out of the heart-health danger zone

prep 15 mincook 40 min

serves 6

Sprayoliveoil

5 largefilopastrysheets (we

usedJus-rol)

8 mediumeggs

75mlskimmedmilk

200gasparagusstalks,chopped

andhalved,tipsreserved

100gleanwafer-thinham,torn

2 springonions,chopped

75g reduced-fat cheddar, grated

1 Heattheovento190°C/

fan170°C/gas5.Spraya

22cmroundtarttinwithoil.

2 Putthefilosheetsona

cleansurfaceandcoverwith

a dampteatowel.Spray 1

sheetwithoilandplaceit

overthebaseandsidesof

the tin. Repeat with 3 more

filosheets,overlappingthem,

tocoverthepancompletely.

Foldtheremainingsheet

inhalfandputit inthebase

ofthetin.Tuckthepastry

edgesintothe inside edge

ofthetin.

3 Whisktheeggsandmilkin

a largejugandseasonwith

blackpepper.Layerhalfthe

asparagusstalks,hamand

springonionsandone-third

ofthecheeseoverthepastry

base,thenrepeatwitha

secondlayer.Gentlypour

overtheeggmixture,then

scatterwiththeremaining

cheeseandtheasparagus

tips.Bakefor35–40minuntil

thepastryis deepgolden

andthefillingis justset.

4 Sliceinto6 andservewith

a large green salad.

lWereducedthecalories

byanamazing 409 per

slicebySWAPPING

SHORTCRUSTPASTRY

forfilo,usingskimmed

milkratherthancream,

haminsteadofbaconand

reduced-fatcheddar in

placeofgruyère.

lTheseswapsalsohelped

toLOWERTHEFATfrom

almost 50g per serving

( just20gshortofa

woman’smaximumfor

thewholeday),to10.8g

• a savingof38g.
  lInadditiontosignificant
  totalsavingsinfat,
  SATURATEDFATSHAVE
  PLUMMETEDfrom21.4g
  perportion(overa
  woman’sdailymaximum)
  to3.8g.Thisgivesour
  quiche a medium level of

saturatedfatinsteadof

thehighlevelinthe

standardversion.

lTheSWAPFROM

BACONtoham,gruyère

toreduced-fatcheddar

andshortcrusttofiloall

helpedtoLOWERTHE

SALTinourquicheby

1.3g,takingit from2.5g

perslice(whichishigh,

getting a red traffic light)

to1.2g,which is medium

oramber.

lOurquichedelivers

25%OFYOURDAILY

CALCIUMforjust 253

calories.Astandard

quichesupplies374mgof

thisbone-strengthening

mineral,butyouneedto

takein 662 caloriestoget

this– socalorieforcalorie,

ours is a higher source.

PERSLICE

CLASSICRECIPE OURMAKEOVER

662kcal 253kcal

25.5gprotein 19gprotein

48.8gfat 10.8gfat

21.4gsaturates 3.8gsaturates

28.9gcarbs 19gcarbs

2.6gsugars 2.2gsugars

2.5gfibre 1.9gfibre

2.5gsalt 1.2gsalt

374mgcalcium 198mgcalcium

2mg iron 1.2mg iron

64 HEALTHY FOOD GUIDEMAY 2019

Makeover