Cheese Corn and Spinach Quiches Recipe

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Ingredients:

Serving

cooking spray
4 slices whole grain bread (crusts removed rolled out until thin)
40 g baby spinach leaves (4 cups)
125 g corn kernels (drained )
4 eggs (50 g each)
80 ml low-fat milk (1/3 cup)
fresh ground black pepper
60 g reduced-fat cheese
12 small strawberries (quartered )
1 kiwi fruit (chopped )
water (bottle of)

Directions:

Preheat oven to 190C (170C fan forced).
Spray 4 x 250ml (1 cup) muffin pan holes with cooking spray and line bases with a round of baking paper or use 4 non-stick baking cases.
{isj 1 bread slice into each muffin pan hole and bake for 5 minutes or until light golden brown and set aside for 10 minutes to cool.
Divide the spinach leaves and corn between bread cases.
Whisk the eggs and milk in a medium bowl and season with pepper.
Pour the egg mixture into the bread cases and sprinkle the cheese over.
Bake quiches for 25 to 30 minutes or until set and golden brown.
Set aside pan for 5 minutes to cool and then transfer to a wire rack to cool completely.
Accompany one of the quickes with the fresh fruit (pack in a small container) and water.
NOTE - you can make the quiches the day before and keep in an airtight container until ready to pack one into the lunch box and the remaining 3 quiches will keep in an airtight container in the fridge for up to 3 days or, wrap in plastic and put in a resealable plastic bag and freeze for up to 3 months (defrost in fridge overnight and pack into lunchbox in the morning).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	114.37 Kcal (479 kJ)
Calories from fat	32.05 Kcal
		% Daily Value*
Total Fat	3.56g	5%
Cholesterol	37.87mg	13%
Sodium	167.83mg	7%
Potassium	170.04mg	4%
Total Carbs	14.06g	5%
Sugars	3.14g	13%
Dietary Fiber	2.04g	8%
Protein	7.2g	14%
Vitamin C	10.8mg	18%
Iron	0.9mg	5%
Calcium	163.6mg	16%

Amount Per 100 g
Calories	126.25 Kcal (529 kJ)
Calories from fat	35.38 Kcal
		% Daily Value*
Total Fat	3.93g	5%
Cholesterol	41.81mg	13%
Sodium	185.27mg	7%
Potassium	187.71mg	4%
Total Carbs	15.52g	5%
Sugars	3.46g	13%
Dietary Fiber	2.26g	8%
Protein	7.95g	14%
Vitamin C	11.9mg	18%
Iron	1mg	5%
Calcium	180.6mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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