Quiche

Short crust pastry

100g plain wholemeal flour

50g baking fat/block

2-3 x 15ml spoons water

Filling

2 eggs, large

125ml semi-skimmed milk

50g reduced-fat cheddar cheese

1 tomato

2 rashers bacon (or 3 mushrooms and 1x5ml spoon oil)

20cm flan ring, baking tray, sieve, mixing bowl, palette knife, mixing spoon, rolling pin, flour dredger (optional), measuring spoons, chopping board, sharp knife, frying pan, fish slice, measuring jug, grater, fork.

1. Preheat the oven to 170ºC or gas mark 4.

2. Grease a flan ring and baking sheet or a sandwich tin.

3. Make the shortcrust pastry:

• sift the flour into a bowl;
• cut the baking fat/block into cubes and add to the flour;
• rub the fat into the flour using your fingertips until the mixture resembles breadcrumbs;
• add the water a spoonful at a time and mix until the dough comes together into a soft ball. 

4. Roll out the pastry, on a flowered surface, and line the flan ring/sandwich tin.

5. Prick the bottom of the pastry with a fork.

6. Prepare the quiche fillings:

• grill the bacon until crispy; 
• for a vegetarian alternative slice the mushrooms and fry in oil for 2-3 minutes;
• grate the cheese; 
• whisk the eggs and milk and add the cheese to this mixture; 
• slice the tomatoes

7. Pour the eggs, milk and cheese mixture on top of the pastry base. 

8. Place the mushrooms, tomatoes and bacon on top. 

9.  Bake for 25-30 minutes, until golden brown and firm.

• Reduce food waste: Use up any leftover vegetables such as peppers.
• Vary your protein: Add canned tuna for an alternative protein source.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. For those with a gluten allergy, use a gluten-free flour. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?