Tuna and courgette sweet potato crust quiche
A filling and satisfying quiche which is delicious hot or cold!
10 mins
45 mins
273 kcals
serves 4
TUNA AND COURGETTE SWEET POTATO CRUST QUICHE
I love these sweet potato crust quiches at the moment- for me the whole appeal of quiche used to be the pastry, so a crustless one just doesn’t satisfy me! Although the sweet potato doesn’t give it a crunchy crust, it give it both filling power, extra depth of flavour and it works really nicely aesthetically too!
I first had tuna quiche cooked by my best friend Sharon’s Mum on her farm in Devon during university holidays (in fact quite a few of my favourite recipes have come from Sharon’s Mum, including pea and green chilli soup, watercress soup, and sticky toffee cake-sorry the last one isn’t a ‘slimming’ recipe!). I wasn’t a big fan of quiche at the time- I always found the consistency of the egg too jellyish and squishy! Caroline made the most delicious tuna quiche, and the tuna really bulked up the egg so it was nice and solid.
In this version I haven’t used the delicious buttery pastry, but I have added tuna into the egg mix, and also courgette to get an extra veg in there!
Tuna and courgette sweet potato crust quiche
- Total Time: 55 minutes
- Yield: 4 1x
Description
A filling and satisfying quiche which is delicious hot or cold!
Syn-free
Ingredients
- 2 sweet potatoes (grated)
- 1 courgette (grated)
- 1 onion (finely chopped)
- 1 tin tuna in brine or spring water (drained)
- 1 green chilli (finely chopped (optional))
- 4 eggs
- salt and pepper
- 40 g grated cheddar
- low calorie cooking spray
Instructions
- Spray a quiche dish (or shallow cake tin) with low calorie cooking spray, and pat the sweet potato down to form a base, and press up the sides of the dish too.
- Spray the sweet potato with Fry light and bake at 180c for 20 minutes
- While that is baking, fry the onion in low calorie cooking spray for about 5 minutes, and then add the grated courgette and chilli (if using). Fry for another 5-8 minutes until most of the water has evaporated from the courgette. Pop into a cool dish and set aside to cool down.
- When the crust is made, beat up the eggs, and season with salt and pepper.
- lay the courgette and onion mix at the base of the quiche, spread the tuna over the top, and then pour the egg mixture all over.
- Sprinkle the cheese over the top, and bake for 20-25 minutes until golden brown on top.
Notes
Perfect served with rocket salad and balsamic vinegar. Although I say grate the quiche, this courgette was actually the bits of courgette that were offcuts from the spiralizer!
- Prep Time: 10 minutes
- Cook Time: 45 minutes
