These quiches are quick and easy to rustle up and can be served hot or cold making them perfect for picnics or packed lunches but satisfying enough for suppers.

Makes 1 large quiche or 6 small individual ones.

Low calorie cooking spray
120g smoked salmon
75g watercress
2 spring onions
6 eggs
200ml milk
75ml low fat créme fraicheSeasoning
Parmesan

Preheat the oven to 170°C

For the filling, tear your salmon into bitesize pieces. Trim and discard any large or woody stalks from your watercress then roughly chop the rest but leave the smaller leaves intact. Thinly slice your spring onions. 

Place the smoked salmon, watercress and spring onion in a bowl and mix to combine well.

Spray your quiches dish (or dishes) with the low calorie spray and add the salmon and vegetable mix.

Place the eggs, milk, créme fraiche and salt and pepper into a large jug and whisk together well.

Pour gently over the filling and grate some fresh Parmesan over the top.

Place in the oven at 170°C for 30 – 40 minutes, or until the top is golden and the filling is set, but with a slight wobble.

Remove from the oven and allow to sit for 10 minutes before cutting and serving.

Serve with minted new potatoes and peas.