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25g (1oz) reduced-fat mature Cheddar cheese, finely grated
2 tsp cornflour
25g (1oz) fresh asparagus or fresh or frozen peas
Vegetable oil spray for frying
150ml (¼ pint) skimmed milk
150g (5oz) quark (a type of fat-free soft cheese)
50g (2oz) watercress, finely chopped
1 Large Egg
213g can salmon, drained (check the labels and choose the one with the lowest salt per 100g)
2 Chopped Onions
Crust-free salmon quiche Ingredients
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