200g Plain Fat Free Cottage Cheese
1 200g Tin Of Lean Ham
80g Mature Low Fat Light Cheddar Cheese (2 x HEX A or 12 Syns)
1/2 An Onion
200g Broccoli Stalks
3 Tsp Tinned Sweetcorn
Salt & Pepper
Frylight or Similar
Preheat oven to 180c/Gas Mark 4/170c Fan Assisted
Spritz dish with a little Frylight to avoid sticking.
Chop the broccoli into tiny sections and add to the dish.
Finely dice the onion and add to the dish.
Slice the ham into thin chunks and add to the dish.
Add the sweet corn and then place into the oven for 3 to 4 minutes.
Meanwhile add the cottage cheese, eggs and 30g of the cheese grated to a blender. Season with Salt & Pepper and then blend until completely smooth.
Remove the dish from the oven and top with the remaining cheese grated.
Pour over the cottage cheese/egg mixture ensuring everything is covered.
Place into the oven for 40 – 45 Minutes checking regularly.
Peirce with a sharp knife and push down onto the mixture.. if any liquid comes out if needs further time in the oven.
Allow to cool for 10 – 20 minutes before devouring.
SERVINGS: 3 – 4
SYNS: ZERO (or 12 Syns for whole Quiche if not using Healthy Extra)