Cheese bread and butter bake

Serves: 4

Time to make: 35 mins

Ingredients

1 red onion, chopped
2 spring onions, finely chopped
2 teaspoons oil
2 cloves garlic, crushed
1 teaspoon dried mixed herbs
7 slices day-old grainy bread
3 eggs
2 teaspoons mustard
½ teaspoon paprika
1 cup skim milk
2 tablespoons grated parmesan cheese

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Instructions

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1 Preheat oven to 190°C. Soften onions in a non-stick pan with oil. Add garlic and herbs. Cook for a few more minutes.

2 Cut bread in half. Arrange half in a lightly greased, large ovenproof dish. Scatter over onions. Add the remaining bread.

3 Beat eggs together with mustard, paprika and milk. Pour over bread and press down. If you have time, leave to stand for 10 minutes.

4 Sprinkle with parmesan, then bake for 25 minutes. Serve garnished with fresh basil.

Old favourite: Quiche (per serve)

Ingredients: eggs, meat, milk or cream, pastry, vegetables
Total energy 2180kJ
Total fat 43g (23g saturated fat)

New favourite: Cheese bread and butter bake (per serve)

Total energy 850kJ
Total fat 8g (2g saturated fat)

Why it's better

Bread reduces fat vs pastry
Cheaper – save $7.00
Low-fat dairy reduces total and saturated fat
More veges and fibre
No fatty bacon reduces total and saturated fat
Takes less time – save 15 minutes

Nutrition Info (per serve)

Calories 306 cal

Kilojoules 1280 kJ

Protein 16 g

Total fat 12 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 8 g

Dietary fibre 4 g

Sodium 440 mg

Calcium 240 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.