{"id":927,"date":"2017-07-18T10:23:52","date_gmt":"2017-07-18T09:23:52","guid":{"rendered":"http:\/\/www.rahema.co.uk\/blog\/?p=927"},"modified":"2017-07-18T11:02:34","modified_gmt":"2017-07-18T10:02:34","slug":"crustless-red-onion-and-courgette-quiche","status":"publish","type":"post","link":"https:\/\/www.rahema.co.uk\/blog\/crustless-red-onion-and-courgette-quiche\/","title":{"rendered":"Crustless Red Onion and Courgette Quiche"},"content":{"rendered":"

This is one recipe I haven’t made in absolute ages! Mainly because I don’t really buy courgettes but I was given a mahoosive courgette by one of my members that grows his own veggies in his allotment so the first thing that came to my mind was this easy to make quiche. This recipe is perfect for those following Extra Easy SP (EESP)\u00a0plan as it is packed with Speed and Protein rich foods. You can serve this with a large salad or butternut squash chips to keep it EESP friendly!<\/p>\n

Serves: 4<\/strong><\/p>\n

Syns: FREE<\/strong><\/p>\n

Time Taken: 60 minutes<\/strong><\/p>\n

Difficulty: Easy<\/strong><\/p>\n

\"Crustless<\/a>

Crustless Red Onion & Courgette Quiche<\/p><\/div>\n

Ingredients<\/h4>\n
    \n
  • 1 large\u00a0courgette or 2 regular<\/li>\n
  • 2 red onions, halved and finely sliced<\/li>\n
  • 1 red chilli, deseeded and finely chopped<\/li>\n
  • 100g low fat natural cottage cheese<\/li>\n
  • 6 large eggs<\/li>\n
  • 1 tsp dried mixed herbs<\/li>\n<\/ul>\n

    Method<\/h4>\n

    Preheat the oven to gas mark\u00a04.<\/p>\n

    Coarsely grate the courgette and place in a large sieve. Press down to remove as much liquid as possible and set aside.<\/p>\n

    Lightly spray a round, shallow baking dish with low calorie cooking spray and set aside.<\/p>\n

    Spray a large frying pan with cooking spray and place over a medium heat. Add the onions, courgette and chilli and stir-fry for 10 minutes. Season well and transfer to the prepared baking dish, spreading evenly across the base. Spread the cottage cheese over the vegetable mixture.<\/p>\n

    Beat the eggs in a large bowl, season and add the dried mixed herbs. Pour the egg mixture over the cottage cheese.<\/p>\n

    Place in the oven and cook for 30 minutes or until set and golden. Remove from the oven and allow to rest for about 15 minutes before cutting into wedges.<\/p>\n","protected":false},"excerpt":{"rendered":"

    This is one recipe I haven’t made in absolute ages! Mainly because I don’t really buy courgettes but I was given a mahoosive courgette by one of my members that grows his own veggies in his allotment so the first thing that came to my mind was this easy to make quiche. This recipe is […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[5,6],"tags":[260,386,402,38,61,189,310,24,28,257,404,14,77,25,83,403],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p89etY-eX","jetpack-related-posts":[{"id":575,"url":"https:\/\/www.rahema.co.uk\/blog\/crustless-quiche-muffins\/","url_meta":{"origin":927,"position":0},"title":"Crustless Quiche Muffins","author":"Rahema","date":"January 21, 2017","format":false,"excerpt":"I love making this SW crustless quiche recipe. There are so many variations to\u00a0it but this one has to be my favourite. The basic essentials you need are eggs, cottage cheese and Pasta 'n' Sauce, you can then add anything you want to it -\u00a0 any veg or meat\/fish of\u2026","rel":"","context":"In "Quick Bites"","block_context":{"text":"Quick Bites","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/quick-bites\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/01\/wp-1485114704894-300x229.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":896,"url":"https:\/\/www.rahema.co.uk\/blog\/lentil-chicken-soup\/","url_meta":{"origin":927,"position":1},"title":"Lentil & Chicken Soup","author":"Rahema","date":"June 16, 2017","format":false,"excerpt":"In one of my groups yesterday one of my lovely members mentioned chicken soup as one of\u00a0her family's favourite meal this week. I normally just make this Chicken & Noodle Soup but thought I'd try something different. She said she added a load of different veggies to it, chicken and\u2026","rel":"","context":"In "Asian"","block_context":{"text":"Asian","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/asian\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/06\/IMG_20170615_215134_033-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":637,"url":"https:\/\/www.rahema.co.uk\/blog\/aldi-shopping-essentials\/","url_meta":{"origin":927,"position":2},"title":"Aldi Shopping Essentials","author":"Rahema","date":"February 1, 2017","format":false,"excerpt":"Below\u00a0are my Slimming World friendly goodies I picked up from Aldi today. I find Aldi such good value for money. My must-haves I get from there: Cauliflower rice - I usually make pizza with this (recipe here) Cottage cheese - Aldi one is the best cottage cheese. I absolutely love\u2026","rel":"","context":"In "Slimming World"","block_context":{"text":"Slimming World","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/slimmingworld\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2017\/02\/wp-1485955564930-300x230.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1825,"url":"https:\/\/www.rahema.co.uk\/blog\/shakshuka\/","url_meta":{"origin":927,"position":3},"title":"Shakshuka","author":"Rahema","date":"January 29, 2021","format":false,"excerpt":"I can't believe I haven't posted on the blog for such a long time! Well here I am now with a Slimming World friendly recipe which I hope you will enjoy recreating, perfect for breakfast or any time of the day really. If you'd like to, you can have one\u2026","rel":"","context":"In "Recipes"","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2021\/01\/img_20210128_0836406924132496737272403-300x225.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1047,"url":"https:\/\/www.rahema.co.uk\/blog\/minestrone-soup\/","url_meta":{"origin":927,"position":4},"title":"Minestrone Soup","author":"Rahema","date":"January 7, 2018","format":false,"excerpt":"I came across this Jamie Oliver recipe the other day and thought I'd give it a go at making it Slimming World friendly. It was really easy to do and\u00a0very filling. This recipe would work really well if you are following Extra Easy SP, all you need to do is\u2026","rel":"","context":"In "Recipes"","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/01\/img_20180105_125142_714368838615-300x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1069,"url":"https:\/\/www.rahema.co.uk\/blog\/caribbean-rice-salad\/","url_meta":{"origin":927,"position":5},"title":"Caribbean Rice Salad","author":"Rahema","date":"February 2, 2018","format":false,"excerpt":"Serves: 4 Syns: FREE Time Taken: less than 30 minutes Difficulty: Easy Ingredients 1 cup cooked basmati rice 1 fresh mango, diced 1 fresh pineapple, diced 1\/2 cucumber, diced 1 small red onion, finely chopped 1 red chilli, finely chopped Seasoning to taste Method Cook the rice, drain and rinse\u2026","rel":"","context":"In "Recipes"","block_context":{"text":"Recipes","link":"https:\/\/www.rahema.co.uk\/blog\/sections\/recipes\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.rahema.co.uk\/blog\/wp-content\/uploads\/2018\/02\/IMG_20180202_152720_420-300x267.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/927"}],"collection":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=927"}],"version-history":[{"count":3,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/927\/revisions"}],"predecessor-version":[{"id":938,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/posts\/927\/revisions\/938"}],"wp:attachment":[{"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rahema.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}