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19th April 2016
Family | Fish | lunch | Mains | Meals for 1 | Party | Picnic | Pies | Recipes | Snacks | syn free

Tuna and courgette sweet potato crust quiche

A filling and satisfying quiche which is delicious hot or cold! 

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!

 

My Recipe

Serves: 4
Syns: none
Healthy Extra: Hea- cheese

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
  • 40g grated cheddar
  • Fry Light

Method

  1. Spray a quiche dish (or shallow cake tin) with Fry light, and pat the sweet potato down to form a base, and press up the sides of the dish too.
  2. Spray the sweet potato with Fry light and bake at 180c for 20 minutes
  3. While that is baking, fry the onion in Fry Light 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.
  4. When the crust is made, beat up the eggs, and season with salt and pepper.
  5. 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.
  6. Sprinkle the cheese over the top, and bake for 20-25 minutes until golden brown on top.

Additional Info

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!

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1 Reply to "Tuna and courgette sweet potato crust quiche"

  • Aileen 30th June 2016 (2:46 pm)

    Hi have you tried making this with butternut squash as the base? As this would make it EESP compatible x