Title: Sue's simple low fat quiche
 Categories: Low-fat, Main dish, Pies, Eggs, Fish
      Yield: 1 Servings
 
           Filling - tuna, pineapple,
           Onions, broccoli, spinach,
           Corn, etc (whatever takes
           Your fancy)
 
  L/F or F/F Cheese (optional) - approx 250 ml (1 cup)
  
  Custard 150 ml milk (approx 1/4 pint) 2 eggs (I use 1 egg & 1 egg
  white) 30 ml (1 heaped tablespoon) flour (ordinary white/ww flour;
  corn flour; potato flour, etc) pinch of mixed herbs black pepper to
  taste
  
  1) Heat oven to 180 C (350 F).  Spray a quiche dish with non-stick
  baking spray.
  
  2) Place fillings in dish & sprinkle cheese over.
  
  3) Place custard ingredients in bowl (in order they are given above)
  & beat well to get rid of any lumps.
  
  4) Pour custard mixture over fillings & bake in oven until set
  (approx 35 mins)
  
  I normally cook mine in the microwave (50 to 70 % power for approx 15
  mins) until custard is set - if necessary I brown it off in the oven
  for approx 5 mins.
  
  The above quantities are enough for  a standard size quiche dish
  (approx 25 cm in diameter).  I normally double the ingredients and
  put into a rectangular casserole dish.