In these testing times, here is a great healthy family dish that you can all enjoy. You can make this gluten free by replacing the wholemeal flour with a gluten free version. Or if you don't like prawns, try other white fish, seasonal veg or left over roast.
This dish is a great source of mono and polyunsaturated fats and Omega 6. Vitamin wise it is a good source of A, D, E and B3. Mineral wise, it is a good source of Manganese, Phosphorus and Chloride. You can serve it with some cooked vegetables or even just a salad.
Per Portion
Calories: 459 kcal
Fat: 25g of which saturated fat is 6.3g
Carbohydrate: 38g, of which sugars is 2.7g
Protein: 18g
Fibre: 6.8g
Salt: 1.1g
Wholemeal Pastry
Ingredients
225g Wholemeal Flour
100g Reduced Fat margarine
5 - 10 ml Water
1 medium Egg yolk
Method
Prep Time - 10 minutes
Put the flour and salt in a bowl and rub in the margarine using the tips of your fingers.
Rub until the mixture resembles fine breadcrumbs.
Beat the egg yolk with 1 tablespoon of water and then add to the dry mixture and mix to a dough. You may need a little extra water in order to get it to a dough.
Chill until needed.
As this pastry is a little difficult to handle, it is best to roll it out on a piece of grease proof paper so it can be easily lifted.
Makes 4 servings.
Keeps in the fridge or can be frozen
Prawn Quiche
Ingredients
1 quantity Wholewheat Pastry
2 medium sized Eggs
100g Reduced Fat Cottage Cheese
100g Cooked Prawns
1 small Onions
2 tblspn Single Cream
25g Reduced Fat Margarine
A handful Fresh Parsley
Pinch of Pepper
Method
Prep Time - 20 minutes
Cooking Time - 30 minutes
Turn on the oven to 200C / 180 C
Roll out the pastry dough and line a large quiche dish. Prick the base lightly with a fork and then cover with foil. Weigh the foil down with raw rice. Bake in the oven for 10 minutes, then remove the rice and foil.
Turn the oven down to 180C / 160C Fan.
Meanwhile, melt the margarine in a pan on the hob, add the onion and fry gently for 3 minutes, stirring occasionally.
Put the eggs, cottage cheese, cream, parsley, salt and pepper in a bowl and beat well to mix.
Stir in the onion and the prawns (make sure no shell is on the prawns). Pour the mixture over the pastry case.
Bake in the oven for 20 minutes.Makes 4 servings. Keeps in the fridge.