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Chicken Mini Quiches

These little babies are a protein rich lunch or snack, packed full of flavour. Make a big batch and use them through the week.
Course Snack
Cuisine Convenient Meals Series, Wholefoods
Keyword baby spinach, chicken
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 3 serves
Calories 484kcal

Ingredients

  • 8 sheets pastry, filo
  • 6 egg
  • 70 g tomato, sundried finely chopped
  • 200 g chicken, breast, cooked shredded
  • 2 cup spinach, baby (or 2 frozen cubes)
  • 60 g cheese, feta
  • oil, olive, spray

Instructions

  • Lightly grease muffin tray and preheat oven to 180 degrees Celcius.
  • In a bowl whisk eggs. Add sundried tomato, chicken, spinach and feta and mix until combined.
  • Cut filo pastry into 10cm by 10 cm squares. Line each hole muffin tray with filo pastry. Lightly spray pastry with olive oil.
  • Evenly pour egg mixture into each filo cup.
  • Lightly spray the tops of the pastry with oil and bake in oven for 10-15 minutes until egg is firm and pastry is golden.
  • Serve with a green salad. Makes 12. 4 per serve.

Notes

Whole foods: 71%
1 serve of this recipe provides:
  • 1 serve carbohydrate
  • 1 serve protein
  • 1 serve fat
  • ½ serve vegetables

Nutrition

Calories: 484kcal | Carbohydrates: 29g | Protein: 46g | Fat: 18g | Saturated Fat: 6g | Sodium: 684mg | Fiber: 5g | Sugar: 9g | Calcium: 190mg