Cheese Corn and Spinach Quiches Recipe

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Cheese  Corn and Spinach Quiches
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  1. Preheat oven to 190C (170C fan forced).
  2. Spray 4 x 250ml (1 cup) muffin pan holes with cooking spray and line bases with a round of baking paper or use 4 non-stick baking cases.
  3. {isj 1 bread slice into each muffin pan hole and bake for 5 minutes or until light golden brown and set aside for 10 minutes to cool.
  4. Divide the spinach leaves and corn between bread cases.
  5. Whisk the eggs and milk in a medium bowl and season with pepper.
  6. Pour the egg mixture into the bread cases and sprinkle the cheese over.
  7. Bake quiches for 25 to 30 minutes or until set and golden brown.
  8. Set aside pan for 5 minutes to cool and then transfer to a wire rack to cool completely.
  9. Accompany one of the quickes with the fresh fruit (pack in a small container) and water.
  10. NOTE - you can make the quiches the day before and keep in an airtight container until ready to pack one into the lunch box and the remaining 3 quiches will keep in an airtight container in the fridge for up to 3 days or, wrap in plastic and put in a resealable plastic bag and freeze for up to 3 months (defrost in fridge overnight and pack into lunchbox in the morning).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 114.37 Kcal (479 kJ)
Calories from fat 32.05 Kcal
% Daily Value*
Total Fat 3.56g 5%
Cholesterol 37.87mg 13%
Sodium 167.83mg 7%
Potassium 170.04mg 4%
Total Carbs 14.06g 5%
Sugars 3.14g 13%
Dietary Fiber 2.04g 8%
Protein 7.2g 14%
Vitamin C 10.8mg 18%
Iron 0.9mg 5%
Calcium 163.6mg 16%
Amount Per 100 g
Calories 126.25 Kcal (529 kJ)
Calories from fat 35.38 Kcal
% Daily Value*
Total Fat 3.93g 5%
Cholesterol 41.81mg 13%
Sodium 185.27mg 7%
Potassium 187.71mg 4%
Total Carbs 15.52g 5%
Sugars 3.46g 13%
Dietary Fiber 2.26g 8%
Protein 7.95g 14%
Vitamin C 11.9mg 18%
Iron 1mg 5%
Calcium 180.6mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.2
  • 3

Good Points

  • saturated fat free

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