Healthy Pepper Quiche cups

cooked peppersI love quiche but it is rarely the healthy option with so much pastry involved. With these pepper cups you cut out the pastry and replace it with lovely roasted pepper cups, beautifully adding to the flavour, making them a real treat. As they aren’t loaded with the fat and carbs in the pastry you can afford to be a little decadent with the filling if you want to.

I first came across this idea here: http://theearthymama.com/pepper-quiche-cups/  but I made a few tweaks. With the above recipe I found I couldn’t fit much filling in each cup and they had a tendency to tip and spill so with this recipe I used a full pepper for each quiche cup. I also sat them in real cups to keep them upright. I found my baking cups worked best for this as the mug I used the pepper fell inside and was harder to remove.

Ingredients: Serves 2/3:

3 medium or 2 large peppers (I prefer red or yellow for flavour)
200ml milk

2 large eggs
2 tsp grated parmesan
2 rashers bacon (fat trimmed and cut into small pieces)
6 cherry tomatoes sliced up small

30g grated, strong cheddar cheese
1 tsp cream (optional but tasty)
A little spray oil

Seasoning to taste

 

 

Method:

1. Preheat the oven to 170C (I used a fan oven).

2. Chop the top off each pepper and remove the seeds et from the inside.

2. spray each pepper with spray oil and rub over the outside with your hands.

3. Spray the inside of each cup with a little oil and spread out with a brush or hands.

4. Place each pepper in a shallow cup (I used my measuring cups) and place cups on a baking tray.

Pepper cups

5. In a jug crack the eggs, add the milk, cream (optional), the parmesan and salt and pepper to your taste. Whisk together well. Add a third of the cheese and whisk again.

Whisked ingredients

6. Pour the mixture into each pepper about a third of the way up.

Peppers part filled

7. Layer in some bacon, tomatoes and grated cheese then pour in more mixture. Continue to layer in this way until the mixture is just below the rim of the pepper.

7. Sprinkle the remaining cheese on top and place the baking tray in the oven for 40-45 minutes.

Peppers ready for oven

8. Once cooked they should have risen slightly above the pepper and browned on top. Remove from the cups with a slotted spoon and serve immediately.

cooked peppers

Make ahead tip: these can be made ahead and placed in the fridge but do not fair very well baked ahead as a lot of juice leaks out as they cool and whilst they still taste good they don’t look great.

 

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