Quiche isn’t something I’d usually think of as diet food, but this one comes out at less than 500 calories per portion, so if you’re saving all or most of your fasting calories for one meal, this is something you could have, perhaps with some salad alongside. Wholemeal flour makes the pastry more filling, but I find all wholemeal to be a bit too chewy: experiment with the proportion of plain and wholemeal to see what suits you best. This is one advantage of making your own pastry!

Salmon and Kale quiche

Recipe for Salmon and kale quiche (serves 4)

Ingredient Calories per serving
140g plain flour 127
60g wholemeal flour 47
100g cold butter 179
75g cooked salmon 39
50g Tuscan kale 5
10g dill 6
3 eggs 47
100ml 2% milk 13

Total calories per serving: 465

Method: Make the pastry by blitzing the butter and flours togetherin a food processor for 30 seconds. Slowly add cold water until the pastry comes together in a ball. Take it out of the processor and let it rest in the fridge for 20 minutes. Preheat the oven to 400°F/200°C and roll out the pastry. Use it to line an 8-inch flan or pie dish. Prick the pastry with a fork. (You can also put foil or parchment paper over the pastry and add a layer of dry beans to stop the pastry from rising too much.) Bake the pastry shell for 10-15 minutes, then remove from the oven while you prepare the filling. Remove the foil/paper and beans, if you used them and turn the oven down to 350°F/180°C.

Flake the salmon, chop the kale and dill and spread them evenly over the cooked pastry shell. Beat the eggs in a measuring jug and make the liquid up to 350ml with the milk. Mix the milk and egg together and season with salt and pepper, then put the flan dish onto a baking sheet (in case the filling spills over during cooking) and pour the egg mixture over the salmon, kale and dill. Carefully transfer the dish on its baking sheet to the oven and bake for around 40 minutes, until the egg mixture is set and lightly browned on top.

This is good hot or cold.

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