50g bread crumbs
3 eyes of bacon - diced (shortcuts - trimmed of fat)
                    ½ onion, finely diced (optional)                   
1 small clove garlic, crushed
1 cup grated broccoli (easiest in a food processor)
3 egg whites (or 2 tblspn Albumen Powder & 1/3 cup water)
                     ¼ cup skim milk                       
¼ cup S.R. flour (whole meal if available)
                 ½ cup low fat grated cheese                   
pepper - just a sprinkle, to season
spray of cooking oil - to grease dish

 

Method;
Preheat the oven to 180^oC.
Grease a quiche dish with a light spray of cooking oil.
Sprinkle breadcrumbs in the bottom of the quiche dish.
Place diced bacon, onion and garlic in a non-stick fry pan and sauté gently until softened and lightly browned.
Add grated broccoli & carrot to a medium bowl
Add the sautéed bacon, onion and garlic, egg & egg whites, milk, flour, grated cheese, oil, and season with pepper. Stir until well combined.
Pour the mixture over the breadcrumbs.
Bake in a preheated oven for approximately 40 minutes or 20 minutes for individual serves or until the quiche is set - a skewer inserted comes out clean.

Makes one medium 6 slice quiche

Nutritional breakdown per serve; may vary depending on ingredients used
Calories: 123     Protein: 5g     Fat: 3g

Handy hint; Enjoy as a meal with a fresh garden salad, or by itself as a snack or take on a picnic....yummmm ;-)

Vicki Hadfield, Fitness For Females