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Low Fat Quiche

Low Fat Quiche
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Ingredients

For the shells

  • 12 sheets phyllo pastry
  • 2 egg whites
  • 1 egg yolk
  • 2 Tbs water

For the filling

  • 1⁄2 tsp butter
  • 1⁄2 cup mushrooms (chopped)
  • 2 egg yolks
  • 4 egg whites
  • 1⁄2 cup frozen spinach (thawed and drained well)
  • tuna
  • chopped or minced cooked chicken
  • 200 g low fat grated cheese
  • 1 cup low fat milk
  • 1⁄4 tsp salt
  • 1⁄8 tsp ground nutmeg

Directions

  1. Preheat the oven to 180 C. Separate 12 pieces of phyllo dough and lay on counter.
  2. Cover with waxed paper and then a moist towel to keep the dough from drying out.
  3. Whisk together the egg whites, egg yolks and water. Working quickly spread one sheet of dough with a light coating of egg mixture spread sure not to have the brush too damp.
  4. Top with a second sheet of dough and repeat coating and dough. Each completed one will be four leaves thick with coating between each leaf.
  5. Cut into 3 inch squares and place a square over a mini muffin cup pressing down gently to form a cup. When the 12 cups are filled in a mini muffin tin place in the preheated oven.
  6. Bake for approx. 7 -10 minutes until the dough cups are golden brown.
  7. Melt the butter in a non stick sauté pan. Add the mushrooms, sauté.
  8. Whisk together the egg yolks and egg whites. Fold in the spinach, cheese, milk, salt and nutmeg.
  9. Place about 2 Tablespoons of mixture in each cup and place muffin tin in the oven. Bake for about 15 minutes until the quiche is set.
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