Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

Filling - tuna, pineapple,
Onions, broccoli, spinach,
Corn, etc (whatever takes
Your fancy)

L/F or F/F Cheese (optional) - approx 250 ml (1 cup)

Custard 150 ml milk (approx 1/4 pint) 2 eggs (I use 1 egg 1 egg
white) 30 ml (1 heaped tablespoon) flour (ordinary white/ww flour;
corn flour; potato flour, etc) pinch of mixed herbs black pepper to
taste

1) Heat oven to 180 C (350 F). Spray a quiche dish with non-stick
baking spray.

2) Place fillings in dish sprinkle cheese over.

3) Place custard ingredients in bowl (in order they are given above)
beat well to get rid of any lumps.

4) Pour custard mixture over fillings bake in oven until set
(approx 35 mins)

I normally cook mine in the microwave (50 to 70 % power for approx 15
mins) until custard is set - if necessary I brown it off in the oven
for approx 5 mins.

The above quantities are enough for a standard size quiche dish
(approx 25 cm in diameter). I normally double the ingredients and
put into a rectangular casserole dish.

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