Salmon, Spinach and Leek Quiche, it's low in calories and carbs and is delicious

This low calorie Salmon and Leek Quiche will be perfect to enjoy over Easter, to balance out all of the other delicious chocolate treats which will be on offer. It can be eaten hot from the oven with a large leafy salad,  or as a cold healthy lunch. You can also add some extra vegetables if you wish.

However, I am not adverse to encasing this quiche in pastry, if that is your preference. It will just be higher on the calorie count. I'm the first to admit that quiche is one of my favourite foods and if it's cooked in a crisp pastry well it doesn't get much better. We always eat fish or other types of seafood on Good Friday. This Easter I will be cooking this Salmon Quiche. We are really looking forward to eating it again, I've made it a few times now and it never disappoints.

This recipe serves 2 people, however double the recipe if needed. Adding pastry will stretch it even further. Just buy some frozen puff or shortcrust pastry, blind bake it, and add the filling. How's that for an easy but delicious meal. We are limiting our intake of calories at the moment, so no pastry for a little while unfortunately.

Serves 2

Ingredients:

Only 507 calories per small quiche

1 tablespoon olive oil, plus extra for greasing

1 medium sized leek, trimmed, washed if necessary and thinly sliced (around 100 -140 g prepared weight)

1 garlic clove, peeled and crushed

50 g young spinach leaves, 

100-140 g cooked salmon fillet, skinned

4 large eggs

45 g full-fat crème fraiche

15 g Parmesan, medium grated

1/2 tablespoon fresh thyme leaves or 1/2 teaspoon dried thyme

1/2 tablespoon fresh parsley (optional)

Method:

Preheat your oven to 190 deg. C/fan 170 deg. C/Gas 5.

Select two small ovenproof  baking dishes, or one quiche dish which will hold around 900 ml of liquid. I love baking these quiches in two small dishes.

Generously oil your dishes with olive oil using a pastry brush.

Heat 1 tablespoon of olive oil in a medium sized non-stick frying pan on a medium heat. To this add the chopped leek and fry gently for 3 minutes. You want this to be softened but not browned. Give it an occasional stir.

Then add the spinach and the garlic, in small amounts at a time, and cook for about 2 minutes or until the spinach has slightly wilted and softened. Stir often as well. This happens quickly, don't leave your stovetop. Transfer the spinach mixture to a colander or a sieve and press out any excess liquid. I use the back of a spoon to do this. 

The spinach and leeks can be divided between your baking dishes or an individual dish.

The salmon can be flaked into chunky pieces and added evenly to top the spinach and leeks. 

Making the custard:

Whisk the eggs, thyme, parsley and crème fraiche in a medium sized jug or small bowl. Add 2 tablespoons of the Parmesan cheese, season with lots of ground black pepper and a little salt and stir well. 

Pour the eggy custard mixture gently over the salmon and vegetable base.

Sprinkle with the remaining Parmesan cheese or even more if you have it.

Bake for about 20 minutes for two dishes, 25 minutes for one dish. The quiches need to be slightly puffy, and golden brown, and only just set. You will know by the look of them. They will look golden and ready to eat.

Into the oven, garnished with healthy slices of zucchini

My Cooking notes:

• Basically you can use what herbs you have to flavour your quiches. Use freshly snipped dill or chopped parsley instead of the thyme if you like. In this batch I used fresh parsley and fresh thyme, and they were delicious.
• Fresh salmon is very expensive here right now, so when the price was reduced down to only $32.00 a kilo at Woolworths, ( no promo intended) at the beginning of the week, instead of up around $43.00 a kilo as previously,  I bought 4 pieces. I froze 2, and cooked two. I used one cooked fillet to make these quiches, and I'll use the other cooked fillet in the refrigerator to make quiches for Good Friday. This is an economical way to enjoy salmon.
• I don't know why really, but individually cooked quiches always taste so much better than just a slice of quiche. Mr. HRK loves this quiche, and the fact that it's minus the calories.
• The basic recipe for this quiche is taken from a recipe book by Dr. Claire Bailey and Justine Pattinson, The Ultimate Fast 800. I adjust these recipes slightly and enjoy them to balance our food intake. 
•  Shopping note to myself: On my list is acquiring two small fluted quiche dishes, I just haven't been able to find them. I might need to search for them online. 

Happy Easter to you all. Hoping you enjoy a relaxing holiday break with family and friends.

Warmest wishes,

Pauline