Ham and Corn Slice

Difficulty | Serves 6 | Book 7

Ham and Corn Slice
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3 whole eggs
2 egg whites
½ cup skim milk
1 teaspoon crushed garlic (in jar)
¾ cup frozen corn kernels
¾ cup canned creamed corn
½ cup (50g) 30% reduced fat tasty cheese freshly grated
¾ cup zucchini grated
¾ cup orange sweet potato grated
½ cup shallots sliced
¾ cup (75g) 97% fat-free ham diced
2 teaspoons salt-reduced vegetable stock powder
¼ teaspoon pepper
¾ cup self-raising flour
cooking spray
6 cherry or grape tomatoes cut in half
2 tablespoons finely grated parmesan cheese (Kraft®)

Per serve
FatTotal7.2g
Saturated3.2g
Fibre3.9g
Protein15.8g
Carbs29.1g
Sugar6.2g
Sodium651mg
Kilojoules1030 (cals 246)
GI RatingMedium

Method

Preheat oven 180ºC fan forced.

  1. Beat eggs and egg whites in a large mixing bowl together using an electric beater. Add milk and beat for 30 seconds.
  2. Add all the ingredients except tomatoes, parmesan cheese and flour and combine.
  3. Fold in sifted flour mixing together well.
  4. Pour into a quiche or pie plate that has been coated with cooking spray. Spread evenly then top with halved tomatoes around edge.
  5. Sprinkle parmesan cheese over top then bake 55-60 minutes or until browned and firm to touch in centre. Leave to rest for 5 minutes before serving.

Suitable to be frozen.

Dietitian's tip

I recommend this slice as it includes vegetables, moderate amounts of protein and is low in saturated fats making it a nutritionally complete meal.

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