Recipes by Elissa Jewell

High protein, high fibre and low-carb quiche

(Serves 4-8)

Ingredients:

2 low carb wraps
1/2 cup of chopped mushrooms
2 whole egg, 1/2 cup of egg whites
1/2 cup of fresh spinach
1/2 cup of cottage cheese
1 whole capsicum, freshly chopped or roasted
About 2tbs of reduced fat vintage cheddar cheese
Salt, freshly chopped chives & Pepper to taste

Method:

Preheat the oven to about 180C, lightly spray a round baking dish with some
olive oil spray and then line with the tortillas to create the 'pastry.' Put in the oven
for about 15minutes, then take it out and leave to cool briefly.

In a bowl, combine the eggs, egg whites, chives, seasoning and cottage cheese
together and whisk until smooth. Chop up the vegetables and cook in a pan until
they start to sweat, then take them off the heat and combine them with the
egg mixture. Pour all the ingredients into the tortilla dish and then top with the
vintage cheese.
Bake for about 45 minutes or until the eggs have risen and are no longer liquid.
(Test by lightly touching the top of the quiche with your finger, if there's any movement, it's not cooked.)

Nutritional info per 1/4 slice:

Calories: 227
Fat: 9.5g
Protein: 22.0g
Carbs: 9.7g (2.3g net)
Fibre: 7.4g