Quiche – chicken and asparagus

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Allergen – Contains gluten, eggs, and dairy.

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g Best choice Main meal

Ingredients

Pastry – short crust - 200 grams (x1) (Low fat)

Chicken – breast - 500 grams (Poached)

Asparagus - 2 bunches (Fresh, cut up.)

Tomato – cherry - 250 grams (In ½)

Eggs - 7 (Whole)

Milk - 100 ml (Skim)

Cheese – grated - 200 grams (Light)

Parsley - 1 tbsp. (Chopped)

Pastry – short crust - 400 grams (x2) (Low fat)

Chicken – breast - 1.0 kg (Poached)

Asparagus - 4 bunches (Fresh, cut up.)

Tomato – cherry - 500 grams (In ½)

Eggs - 14 (Whole)

Milk - 200 ml (Skim)

Cheese – grated - 400 grams (Light)

Parsley - 2 tbsp. (Chopped)

Pastry – short crust - 2.0 kg (Low fat)

Chicken – breast - 5.0 kg (Poached)

Asparagus - 20 bunches (Fresh, cut up.)

Tomato – cherry - 2.5 kg (In ½)

Eggs - 70 (Whole)

Milk - 1.0 litre (Skim)

Cheese – grated - 2.0 kg (Light)

Parsley - 1 bunch (Chopped)

Method

Pre heat the oven to 170oc.
Line a quiche tin with the pastry, slice the chicken breast and evenly distribute this over the pastry followed by the cut cherry tomatoes.
Mix together the eggs, milk, cheese and sea salt.
Put the asparagus in the tin and pour over the egg mixture, sprinkle the top with the parsley.
Bake in the oven for 30-45 minutes or until set and slightly coloured. Serve hot or cold.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.

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