Ingredients
Makes 3
- 90g piece broccoli
- 1 scallion
- 1 fresh flat-leaf parsley sprig
- 3 eggs
- 70ml low fat milk (1.5% fat)
- ½ teaspoon prepared English mustard
- 30g Cheddar cheese
- 1 teaspoon plain flour (5g)
- 2 tablespoons country relish (30g)
- 6 mini soft brown rolls (each one about 30g)
- salt (optional) and freshly ground black pepper
Method
- Preheat the oven to 200°C/400°F. Line a 6-hole muffin tin with paper cases and give each one a spray of a non-stick spray to allow for easier removal.
- Cut the broccoli into small florets – you'll need 90g in total. Trim and finely slice the scallion. Strip the leaves from the parsley and finely chop.
- Place the broccoli in a steamer and cook for 3-4 minutes until tender, then tip on to the chopping board and finely chop.
- Break the eggs into a bowl and lightly whisk with the milk and mustard. Season lightly with salt (optional) and freshly ground black pepper.
- Grate the cheese on a plate, then put into a bowl and toss with the flour.
- Divide the broccoli among the paper cases and sprinkle over the scallions and parsley. Add the floured cheese to each one and pour over the egg mixture.
- Put the muffin tin into the oven and bake the quiche cups for 15-20 minutes or until lightly golden and a toothpick comes out clean – each one should weigh approximately 45g.
- Remove the quiche cups from the oven and either use immediately or leave to cool and then put in a freezer bag and keep in the fridge for up to 2 days or they will freeze well for up to 1 month. You can reheat straight from the freezer in the microwave for 30-40 seconds.
- To serve, split the rolls and toast on a heated griddle pan or under the grill. Spread half a teaspoon of the relish over the bottom halves and top with a hot quiche cup. Add the tops and place two on each plate to serve.
