Beef and vege mini quiches

These ‘Beef and vege mini quiches’ contain no artificial ingredients, are low in fat and calories and are a very tasty, portable snack!

Ingredients:

Olive oil spray

1 medium onion, finely chopped

1 medium courgette (approx. 230g) grated

150g button mushrooms, finely chopped

150g fresh spinach leaves

500g extra lean beef mince

3 Tbsp double concentrate tomato paste

1 cube beef stock, crumbled

1 Tbsp each dried parsley, oregano, mild chili powder

Salt and pepper to taste

8 large / 240ml egg whites

Large handful fresh basil, chopped

Directions:

1. Spray a fry pan with olive oil and cook onion, courgette and mushrooms until just done and soft. Add the spinach and stir until wilted. Drain well in a colander and pat dry.
2. Preheat oven to 180 degrees / gas 4.
3. Spray a fry pan with oil and stir fry the mince on a medium heat until browned, breaking up into small pieces with a wooden spoon. When browned, add the spinach, tomato paste, stock cube and seasonings. Continue stirring until all liquid is absorbed and set aside.
4. Whisk egg whites in a large bowl, then add all ingredients together and mix well.
5. Spoon mixture into oven proof silicon muffin pans and bake for 25-30 minutes or until golden brown.
6. Serve with a fresh salad, or wrap each quiche in foil for a portable snack.

Makes: 18 quiches

Nutritional Info (per quiche):

Calories: 39

Protein: 3.5

Carbohydrate: 4.8

Fat: 0.4