Spray four 1-cup ramekins with cooking spray; put aside. Heat the oil in a medium nonstick frying pan over moderate heat. Add the spring onions and garlic and cook for 1 minute. Stir in the broccoli and cook for 1 minute.
Process the cottage cheese in a food processor until smooth. Add the milk, whole eggs, egg whites, flour and a pinch of pepper, and process until well combined. Transfer the custard to a large bowl. Add the broccoli mixture and crumble in the feta cheese, stirring to combine.
Spoon into the prepared ramekins, place on a baking tray, then bake for 30 minutes or until the quiches are puffy and set.
Did you know?
Many people who are allergic to cow's milk can tolerate goat's milk with no adverse reaction.
• Rinsing feta before use greatly reduces its high sodium content.