1 medium onion, 1 bell pepper, 1 drained tin mushrooms or fresh, 4 medium eggs, 50g cream cheese, or crefee from lidl or yoghurt which will further reduce the calories and 100g grated cheddar.
Fry onion in oil spray or water until softened. Add pepper and mushrooms and cook to soften.
Put into a dish. Beat together the eggs, cream cheese or yoghurt and 50ml of milk if required to give a sauce that is not too thick.
Pour over the vegetables and top with the grated cheddar. Bake at 200C until nicely browned and slightly risen.
Having worked this out, a quarter portion of the quiche comes in at 200 to 246 calories depending on whether you used yoghurt and no milk or cream cheese milk. You could save a further 200 calories in total by halving the cheddar, but we like a cheesy quiche and this is less than we would normally use.
Ours was served with some mixed salad and a few tomatoes:
Obviously we don't eat this low every day but by trying to do so for most days, it helps when our evening meal takes us over this amount, though usually not more than an extra 200 calories per day each. Onwards and upwards!