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Microwave mug: Sweetcorn and Cheddar crustless quiche

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A tasty snack full of savoury goodness but low in salt - ideal for an instant supper or a child’s quick tea.
Serves
1
Prep
3 minutes
Cook
2 minutes, plus 1 minute resting time
Each 212g serving contains (excludes serving suggestion)
KCal
223
Carbs
12.60g
Protein
19.40g
Fat
10.10g
Saturates
3.20g
Sugars
5.90g
Salt
0.50g
Portion Fruit & Veg
0
Ingredients
Ingredients
1 egg, beaten
2 tbsp 0% fat Greek-style yogurt
1 heaped tsp cornflour
15g reduced-fat Cheddar, finely grated
2 spring onions, finely chopped
40g frozen sweetcorn, defrosted
good grind black pepper
half tsp rapeseed oil
Method
  1. Add the egg to a bowl and beat in the yogurt, cornflour and cheese. Stir in the spring onion and sweetcorn. Add a grind of pepper.
  2. Lightly oil a mug and add the ingredients. Heat for two minutes on full power (800W). Leave to stand for 1 minute before serving.
Chefs tips
  • Can either be eaten directly from the mug or turned out onto a plate and served with salad or seasonal vegetables.
  • Frozen peas work well instead of corn, or try a mixture of both.
  • Add some fresh basil, chives, coriander or parsley for extra flavour.
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