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hello and welcome to milli white cooks today's five too fast diet recipe if my yummy vegetarian spinach tomato and Parmesan quiche at only 173 calories each these make a tasty and filling light lunch for fasting days on the 5:2 diet planned they're so easy to make and versatile - as they can be served straight from the oven or made ahead to take as a healthy lunch at work you can find this in my wat to eat on the 5:2 diet tasty ebook which includes all the recipes for a 500 calorie day meal plan it's completely free to download the link is in the detail box below we'll start by taking a quick look at the ingredients list which makes two servings you'll need two lovely fresh free-range eggs which are sized medium in the UK or large in the US and seven cherry tomatoes along with some fresh herbs either basil or as I have here some rosemary here I have a hundred grams or two-thirds of a cup of frozen spinach which I've defrosted and squeezed out any excess water in this dish I have two tablespoons of finely grated Parmesan cheese and in this dish sixty grams or four tablespoons of three percent fat soft cheese plus just half a teaspoon of corn flour or corn starch I'm going to season the mixture with some freshly grated nutmeg salt and black pepper you'll also need a couple of of improve shallow ramekins or flan cases and two squares of greaseproof paper don't forget to subscribe to my channel for more healthy cooking inspiration now let's get cooking first of all pop a baking tray into the oven to preheat to 160 degrees Celsius fan 350 degrees Fahrenheit or gas mark for finely mince the fresh herb that you're using in my case the leaves pulled off the rosemary stem add the soft cheese to a jug along with the mint herbs grating a little nutmeg and whisk together add the finely grated Parmesan cheese and continue whisking as you add the cornflour season with freshly ground black pepper and a little salt whisk in the eggs one at a time I break mine into a little dish before add in just to make sure that the egg is fresh and has no shell in it now crumble in the spinach and give everything one final whisk cut the cherry tomatoes in half scrunch up each of the squares of baking parchment then open them back out again and use these to line the base of the oven proof dishes divide the quiche mixture evenly between the two spread out the spinach and then poke in the half tomatoes place the ramekins onto the wound baking sheet and pop into the oven for 20 to 25 minutes until these quiches are golden and set like these don't they look delicious they can be served immediately hot from the oven or allowed to cool and served at room temperature for a lunch on the go I'm going to have one now for lunch with a cucumber salad and the other one are wrapping cling film when it's cool and pop it in the fridge for later in the week I hope you've enjoyed this video please give it a thumbs up and subscribe if you have don't forget you can get this recipe plus all the recipes for breakfast dinner and drinks for a whole 500-calorie day on the 5:2 diet the link is in the detail box below please also let me know if you make this or if you'd like to see a video of any other of my recipes you may also like to watch more videos in my five to fast diet series thank you so much for your company and bye for now
