This quiche is packed with tasty fillings but is still relatively low fat because there is no cheese. As much as I love cheese, there is so much flavour already that you don’t need it.
Ideally you need to buy tuna flakes that have been canned in spring-water rather than oil or brine. Salty tuna caused by brine would overpower the rest of the dish, and oil would be too fatty. If your budget allows, please buy responsibly caught tuna.
If you want to reduce the fat content further then you can make this a crustless quiche by leaving out the pastry base.
I love this to take to the office for lunch, but it would also make a perfect light dinner with a green salad.
Ingredients – serves 4-6:
- 1 sheet frozen ready-rolled puff pastry, thawed
- 2 spring (green/salad) onions, finely diced
- approx 200g/7 oz canned tuna flakes in spring-water, drained
- 200g/7 oz canned sweetcorn kernels, drained
- 4 eggs
- 1 cup milk
- 2 teaspoons wholegrain mustard
- Heat your oven to 200C/180C fan forced/390F.
- Spray an ovenproof 23cm/9 inch pie dish with a little cooking spray, then line the dish using the pastry sheet.
- Scatter the diced spring onion, tuna flakes and sweetcorn kernels over the pastry base.
- Put the eggs, milk and mustard into a jug, then whisk until combined. Gently pour over the tuna etc.
- Bake for 35-40 minutes or until golden brown.
- Remove from the oven and leave to cool for 10 minutes before serving.