Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 4
Calories: 162kcal
Nutrition Facts
Amount per Serving
Calories 162
% Daily Value*
Fat 10g 15%
Saturated Fat 3g 19%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 249mg 83%
Sodium 228mg 10%
Potassium 323mg 9%
Carbohydrates 5g 2%
Fiber 1g 4%
Sugar 3g 3%
Protein 15g 30%
Vitamin A 501IU 10%
Vitamin C 5mg 6%
Calcium 122mg 12%
Iron 2mg 11%
* Percent Daily Values are based on a 2000 calorie diet.
So with reference Syns:
- 60g Low fat cheddar cheese – 2 Healthy Extra’s or approx 8 Syns (please check yourself too)
- 60ml Skimmed Milk –  1 Syn (you can use quark (free) but I don’t or part of your milk allowance )
So it’s either FREE is you’re using your healthy A’s or just over 2 Syns per quarter if you are not using your Healthy A’s
Please NOTE – I am not a Slimming World consultant – or affiliated at all with them.
Please check yourself 🙂
Ingredients
- Fry Light Spray
- 1 Clove Garlic peeled and very finely chopped
- 200 g Mushrooms quartered
- chicken stripes
- 6Â Medium Eggs
- 60 ml Skimmed Milk
- 60 g Low fat Cheddar Cheese grated
- Salt & Black pepper
- 4 Cherry tomatoes halved
Instructions
- You will need an 8 inch / 20cm flan dish or sandwich tin
- Preheat your oven 180C/350F/Gas4
- In a frying pan, using fry light fry your chicken, garlic and mushrooms for approx 10 minutes until lightly golden
- Spray your flan dish or sandwich tin with Fry Light and tip in your cooked mushroom & chicken
- Next crack your eggs in to a bowl, add your milk, salt & pepper and mix with a fork or whisk
- Add your grated cheese to your egg mix and stir
- Tip your egg mix over your mushrooms and chicken into the flan dish or tin
- Pop your halved Cherry tomatoes on top
- Bake in your preheated oven for 35-40 minutes until cooked (firm to the touch) and golden in colour
