One-Serving Chicken and Vegetable Quiche

Baking Dish , Skillet , Whisk , Knife/Skewer .

10 minutes

40 minutes

French

Quiche, Chicken, Vegetables, One Serving, Quick Meal

Main Course .

Baking

Vegetarian (omit chicken).

1

1 sheet of ready

made puff pastry (25 cm x 25 cm)

2 tablespoons of olive oil

1 small onion, finely chopped

1 garlic clove, minced

100 g cooked chicken breast, diced into small cubes

2 tablespoons of fresh parsley, chopped

½ cup of frozen mixed vegetables (peas, carrots and corn)

2 eggs

¼ cup of milk

Salt and pepper to taste

Preheat the oven to 200°C. Grease a 20 cm round baking dish with butter or oil. Place the puff pastry sheet in the dish and press it down to fit the shape. Prick the bottom with a fork several times. Bake for 10 minutes until lightly golden brown. Set aside to cool slightly.

Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the chicken cubes and cook for another 3 minutes until lightly browned. Stir in the parsley and frozen vegetables and cook for another 2 minutes until heated through. Remove from heat and set aside to cool slightly.

In a medium bowl whisk together the eggs, milk, salt and pepper until combined. Pour this mixture over the cooled puff pastry base in the baking dish then top with the chicken vegetable mixture evenly distributed over it all.

Bake for 20 minutes or until golden brown on top and cooked through in center when tested with a knife or skewer inserted into it comes out cleanly when removed from oven . Allow to cool slightly before serving warm or cold as desired .

Calories – 300; Fat – 15g; Carbohydrates – 20g; Protein – 15g

Enjoy this delicious one-serving quiche filled with chicken , vegetables , eggs , milk , salt & pepper all baked together on top of a ready made puff pastry base . Perfect for an easy lunch or dinner !

3

The region of Languedoc-Roussillon is known for its cassoulet, a hearty stew made with white beans and meat.