These mini quiches are easy to make and are great to keep in the fridge for snacking or to take to work with some salad in a packed lunch. You can make them syn-free although I like to add a little cheese on top.
Makes 12
1/2 syn per quiche on Extra Easy or Original (or make them syn-free by omitting the cheese)
Ingredients
6 eggs
100g quark (or fat free natural cottage cheese)
Fillings of your choice e.g. ham, bacon, mushrooms, red pepper, spring onion, asparagus, cherry tomatoes, caramelised red onions, etc.
28g parmesan or strong cheddar (6 syns or HEA) (optional)
Fry Light
Salt and pepper
Method
Heat the oven to 180ºC and spray a 12-hole muffin tin with Fry Light
Beat the eggs with the quark and salt and pepper
Prepare your fillings by chopping into fairly small pieces (so they cook in the time allowed)
Distribute the fillings between the muffin tin compartments and pour over the egg mixture
If you are using the cheese, sprinkle some on top of each quiche
Bake in the oven for approximately 20 minutes or until the mixture is cooked and light golden brown
Fill up on free food
All of our meals are based on Slimming World free foods: nutritious, everyday foods that satiate you for fewer calories, which means they’re great for weight loss. Free foods include lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, vegetables and more. And you can eat these foods freely, making them ideal for satisfying the biggest appetites. Some free foods have the added bonus of being Speed Foods: super low-calorie fruits and vegetables that are great for weight loss. For best results, always use Speed Food first between meals and include at least a third of a serving of Speed Food at each meal when it makes sense.
Add healthy supplements
To ensure a good balance of nutrients, consume two measured servings of milk or cheese every day – your ‘a’ Extra Healthy options. Options: 350ml skim milk or 250ml semi-skim milk; 40g reduced-fat hard cheese or 30g whole cheese; 50g mozzarella (from cow’s milk); 45g feta cheese or 35g Danish blue cheese, which can be consumed as part of a lunch or snack. Also eat a serving of wholemeal bread or cereal for breakfast every day – your ‘b’ healthy eating option. To make it easy, we’ve included your option b, Healthy Supplement, in your menu plan for each day.
Choose your symptoms
Foods and drinks that pose a risk to your weight loss, those that are high in fat or sugar, and alcohol can be consumed as a carefully calculated sin. We recommend that you plan between 5 and 15 syn in your day (see the bottom of the next page for some ideas).
Make simple changes
Choose lean meat and remove visible fat to protect against weight loss: cut white bits off bacon and skin off poultry. Use a low-fat cooking spray instead of fat or oil, replace sugar with sweetener and cream and crème fraîche with non-fat yoghurt or fresh cheese.
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