When you take away the full-fat pastry, quiches can be a very healthy dish to serve for lunch or dinner. Packed full of protein and vitamin B12, eggs provide you with a fantastic way of getting some vital nutrients without having to eat meat or fish. But unfortunately, eggs are also pretty high in saturated fat and cholesterol, so this recipe isn’t one you should have every day.
Because there is no pastry crust, this quiche is similar to a frittata. It’s made up of eggs, a colorful mix of bell peppers and a tiny bit of grated cheese – just enough to give flavor without adding to the calorie count too much. If you’re not a fan of cheese or want to keep your calorie count to a minimum, you can skip the cheese altogether.
This mixed pepper crustless quiche is enough to serve one adult or two children as part of a main meal, but you can easily increase the ingredients and make as many quiches as you like. Although this quiche is definitely best when it’s eaten warm from the oven, you can prepare it in advance and serve it later.
To make the quiche ahead of time, follow the recipe as it is below (leaving it whole or cutting into slices) and then wait until it has cooled down to room temperature before storing inside a sealed container. The quiche will then keep well in the refrigerator for up to three days or in the freezer for up to six months.
When you’re ready to eat, simply warm the quiche up in the microwave or oven until piping hot. Unfortunately, you won’t get the fluffy, puffed-up effect by re-cooking the quiche, but it will taste just as good second time around.
½ teaspoon olive oil
1/4 red bell pepper
1/4 green bell pepper
1/4 yellow bell pepper
3 tablespoons milk
2 tablespoons grated cheese, such as cheddar, gouda or any other hard cheese
Preheat the oven to 400°C and spray a 5” round oven-safe tin with non-stick spray.
Drizzle the olive oil into a small frying pan and place over a medium-high heat.
Roughly chop the three peppers up into small pieces and place in the frying pan when the oil is hot.
Cook the pepper for 10 minutes, until softened.
Meanwhile, place the eggs and milk into a bowl and beat for around 30 seconds.
Spread the cooked peppers into the bottom of the round tin and pour the beaten egg mixture on top.
Sprinkle on the grated cheese and bake in the oven for around 20 minutes, until the eggs have puffed up and turned golden.
Tip the quiche out of the tin, cut into slices and serve.