b'Unleash the QUICHESERVES 3-4TWO LESSONSVINGREDIENTS METHODFor the pastry 1.Preheat the oven to 200C/gas mark 6 200g plain flour, plus and grease an ovenproof flan dish. extra for dusting 2.Sift the flour and salt into a large bowl. Rub inPinch of salt the butter until you have a soft breadcrumb100g buttertexture. Add enough cold water to form a firmCold water to mix dough. If time permits, wrap in cling film and leave to rest in the fridge.For the Quiche filling 3.Roll out the pastry on a lightly floured surface2 onions, sliced and use it to line a well-buttered, deep-sided200g courgettes, flan dish.cut into discs 4.Line the pastry case with baking parchment E A S H T L H Q U I C H E EN U One red pepper, chopped or foil, then fill with baking beans.250g spinach (if you want 5.Place on a baking tray and bake blind for a meaty Quiche, swap 15-20 minutes. Then remove the baking beans with 150g of bacon orand parchment or foil and return to the oven cooked ham) to bake for a further 5 minutes.1-2 tbsp olive oil 6.While the pastry is cooking make the filling. 100ml milk Fry the onions, peppers and courgettes in3 eggs a little olive oil for 10 minutes until soft and250g cheese, gratedremove from the heat. Thyme 7.Meanwhile, put the spinach into a colander Salt and freshly groundin the sink. Use a kettle full of boiling water black pepper to wilt the spinach, then press with a wooden spoon to squeeze out the liquid.Put the spinach onto a board and chop roughly.8.Combine the eggs, milk, and cream in a bowl and season well.9.Remove the pastry from the oven and trim the excess pastry so that you have neat edges. 10. Sprinkle the cheese over the pastry base,add the onions, peppers, courgettes and NUTRITION chopped spinach. Then pour the egg mixture on top and sprinkle with thymeProtein 11.Bake for 30-35 minutes until the filling is just Carbohydrate set. Remove from the oven and allow to cool MARKS UP Fatbefore serving.Vitamin A, B, C & DMAKE A RED ONION RELISH ANDCalciumServe with a fresh green salad.BAKE SOME HOMEMADE BREAD FORIronTHE PERFECT WEEKEND LUNCH'