Individual Syn Free Crusty Quiche

An individual syn free crusty quiche that delivers what it promises. It’s syn free, it’s a quiche and your eyes do not deceive you –  it has a crust!

Syn free crusty quiche

It uses your healthy extra b bread allowance, not only does that make it a syn free crusty quiche but for your healthy extra b allowance you get not one but two quiches! This has fast become my new favourite breakfast, but they’re too tasty to keep just for breakfast, I also took a couple of these to work with me for lunch today. Although my previous attempt at replacing the crust with potato (pictured in the header) was lovely in a comforting kind of way it certainly didn’t have that crispiness you get with pastry. This crust is made with sliced wholemeal bread and freshly baked, it turns out deliciously crispy.  I wasn’t sure how the crust would hold up to travelling, and although it did lose some of the crispiness of the freshly baked quiche it was still a lovely change from my usual lunchtime sandwich.

crusty mini quiche 2

I made these with a simple bacon and egg filling, which worked brilliantly for breakfast, but they would work equally well with other quiche fillings. Now that summer is (hopefully) just around the corner I’m also thinking how well these would go down as part of a picnic lunch. How about a chicken and sweetcorn filling or a summery tomato and mushroom? Let your imagination go wild! Do let me know how they turn out if you try a different version.

Individual Syn Free Crusty Quiche
 
Prep time
Cook time
Total time
 
Using your healthy extra b allowance you get not one but two of these deliciously versatile quiches syn free!
Author:
Serves: 1 (2 quiches)
Ingredients
  • 2 slices of wholemeal bread (see note)
  • Low calorie spray oil
  • 2 medallions of lean bacon
  • 2 eggs
  • 2 tablespoons of quark
  • Salt & pepper
  • 2 slices of tomato
Instructions
  1. Cut the crusts off the slices of bread and use a rolling pin to roll them out thinly.
  2. Spray 2 muffin tins with low calorie cooking spray.
  3. Cut rounds from the slices of bread to fit the muffin tins.
  4. Mould the bread into the muffin tins and place in a preheated over 220C for 10 minutes.
  5. Meanwhile chop the bacon into small squares and put aside.
  6. Beat the eggs with the quark till well blended and season with salt and pepper. (You shouldn't need a lot of salt as the bacon will contain some salt.)
  7. Remove the bread cases from the oven.
  8. Divide the chopped bacon between them.
  9. Divide the egg mixture between the two cases pouring it on top of the bacon.
  10. Top each with a slice of tomato.
  11. Place back in the oven for 20 minutes until the egg is set.
  12. Remove from the oven and carefully take out of the muffin tins.
  13. Pop back into the oven without the tins for 3-4 minutes to just crisp up the outside.
  14. Serve hot, warm or cold.
Notes
60g of wholemeal bread is a healthy extra b. I weighed my rolled out circles of bread and they came to 58g so just under the amount of 1 HEb. If you use more than 60g wholemeal bread calculate 1 syn for each extra 10g.

 

 

 

 

 

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