Mini feta quiche

High fibre

Ingredients

• 2 sheets puff pastry thawed
• ½ onion finely diced
• 40 grams frozen chopped spinach
• 100 grams Danish feta
• 4 eggs
• ½ cup milk
• Salt and pepper
• -----
• Vegetable variations:
• ½ red capsicum
• Cherry tomatoes quartered

Method

Preheat oven to 180C.

Lightly grease 2 x 24 hole mini muffin tins.

Lay the thawed pastry on the bench. Using a round cutter slightly larger than the muffin tin holes, cut 48 circles.

In a mixing bowl whisk eggs and milk and season with salt and pepper.

Heat a small fry pan over medium heat add the onion, chopped spinach and other vegetables saute for 3-4 minutes until the the vegetables are soft. Remove excess liquid. Remove from the heat and set aside.

Divide the cooked spinach, feta and tomato quarters evenly among the pastry lined holes.

Carefully pour the egg mixture into each.

Cook in the oven for 20-25 minutes.

The quiches should be puffed and golden.

After cooling they will freeze well.

Nutrition

Type	Quantity
Fiber	1g

Low fibre

Ingredients

• 2 sheets puff pastry thawed
• 60 grams frozen chopped spinach
• 120 grams Danish feta
• 4 eggs
• ½ cup milk
• Salt and pepper

Method

Preheat oven to 180C.

Lightly grease 2 x 24 hole mini muffin tins.

Lay the thawed pastry on the bench. Using a round cutter slightly larger than the muffin tin holes, cut 48 circles.

In a mixing bowl whisk eggs and milk and season with salt and pepper.

Heat a small fry pan over medium heat add the chopped spinach and saute for 3 minutes until the spinach is broken down and soft. Remove excess liquid. Remove from the heat and set aside.

Divide the cooked spinach and fetta cheese evenly among the pastry lined holes.

Carefully pour the egg mixture into each.

Cook in the oven for 20-25 minutes.

The quiches should be puffed and golden.

After cooling they will freeze well.

Nutrition

Type	Quantity
Fiber	0.5g