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Microwave mug: Sweetcorn and Cheddar crustless quiche

Special Diets

Gluten free
Nut free
Vegetarian
Sweetcorn and Cheddar crustless quiche
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

Nutrition information

Each 172g serving contains (includes serving suggestion)
KCal
203
Carbs
10.2g
Fibre
1.3g
Protein
17.2g
Fat
10.1g
(Medium)
Saturates
3.2g
(Medium)
Sugars
3.5g
(Low)
Salt
0.52g
(Medium)
Fruit/Veg Portion
0
Ingredients

Ingredients

  • 1 egg, beaten
  • 2 tbsp 0% fat Greek-style yogurt
  • 1 heaped tsp cornflour
  • 15g half fat Cheddar, finely grated
  • 2 spring onions, finely chopped
  • 40g frozen sweetcorn, defrosted
  • good grind black pepper
  • half tsp rapeseed oil
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Method

Method

Recipe 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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