Prawn and Courgette Quiche With Rocket Recipe

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Prawn and Courgette Quiche With Rocket
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Ingredients
13
Count
Nutrition
52
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. Preheat your oven to 220C, fan 200C, gas 7. Unroll the pastry and use to line the tin, trimming the edges if necessary.
  2. Rest in the fridge for 40 minutes before pricking the base with a fork, lining with baking parchment and baking beans (or rice) and baking on the baking sheet on the middle shelf of the oven for 18 mins or until golden around the edges.
  3. While the pastry is cooking, whisk together the eggs and egg yolks with the double cream, season with 1 tsp of salt and 1/2 tsp of cayenne pepper.
  4. Take the pastry case out of the oven, remove the parchment and baking beans (or rice) and brush with a little of the egg mixture. Bake for 5-7 mins or until golden all over. Remove from the oven.
  5. Next, top and tail the courgettes and thinly slice each one at an angle. Heat a large frying pan with the vegetable oil and fry the courgettes over a medium-to-high heat for 3 mins, until they just begin to brown. Add the chopped garlic and fry for 30 seconds, enough to soften, rather than brown it. Season with a little salt and cayenne pepper then transfer to a plate lined with kitchen paper.
  6. To prepare the prawns, slice all the way through them, from top to bottom with a very sharp knife, and remove any black veins. Set aside.
  7. Spread the chopped rocket over the pastry base and arrange the courgette slices and prawns on top. Pour over half the egg mixture, ensuring it runs evenly underneath the prawns and courgettes.
  8. Place the quiche on the middle shelf of the oven. Pour over the remaining egg mixture, turn the oven down to 180C, fan 170C, gas 4 and bake for 30 minutes
  9. Turn off the heat and leave in the oven for a further 10 minutes Then remove the tart from the tin and slide off the base onto a cooling rack. Serve warm from the oven or cold, but not chilled, with the reserved rocket leaves on top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 52.2 Kcal (219 kJ)
Calories from fat 38.17 Kcal
% Daily Value*
Total Fat 4.24g 7%
Cholesterol 93mg 31%
Sodium 35.66mg 1%
Potassium 37.97mg 1%
Total Carbs 0.58g 0%
Sugars 0.01g 0%
Dietary Fiber 0.02g 0%
Protein 3.3g 7%
Vitamin C 0.3mg 0%
Iron 1mg 5%
Calcium 15.6mg 2%
Amount Per 100 g
Calories 187.58 Kcal (785 kJ)
Calories from fat 137.18 Kcal
% Daily Value*
Total Fat 15.24g 7%
Cholesterol 334.24mg 31%
Sodium 128.16mg 1%
Potassium 136.46mg 1%
Total Carbs 2.08g 0%
Sugars 0.03g 0%
Dietary Fiber 0.07g 0%
Protein 11.86g 7%
Vitamin C 0.9mg 0%
Iron 3.5mg 5%
Calcium 56mg 2%

* 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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Recipe Tags

Weightwatchers Points

  • 1.4
    Points
  • 1
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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