Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.
- Potato, thinly sliced into circles
- 5 eggs
- 150ml semi-skimmed milk
- Cooked Ham
- 60g 30% lighter cheese, grated
- 6 cherry tomatoes
- 1 tsp olive oil
- Preheat the oven to 220/8.
- Mix the potato slices with the olive oil and season.
- Line a oven-proof dish with the thins, including the walls, to cover and make a base.
- Bake for 20minutes.
- Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
- Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
- Serve with salad or veggies.
The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.
Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.
Potato – A starchy, low-fat base they will provide you with energy for the rest of the day.
Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.
Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.