Chicken and vegetable quiche tart
- spray oil
- 8 sheets filo pastry
- 4 tablespoons wholemeal breadcrumbs
- 1 red onion, sliced
- 1 capsicum, quartered
- 4 eggs
- ½ teaspoon Tuscan seasoning
- ⅓ cup low-fat plain yoghurt
- ⅓ cup skim milk
- zest of 1 lemon
- 2 courgettezucchiniXszucchini, summer squashX, grated
- 200g cooked lean chicken, diced
- 100g feta cheese, crumbled
- Warm salad
- 4 cups rocketarugulaX leaves
- 1 head of broccoli, broken into florets
- 2 cups brown-capped mushrooms, sliced
- 6 tablespoons balsamic dressing (made with 2 parts olive oil to 1 part balsamic vinegar)
1 Preheat oven to 180°C. Lightly spray a 25cm round tart tin or a 22cm square dish with oil. Line the base with baking paper.
2 Take 2 sheets of filo at a time and lay on a chopping board. Spray top one with oil. Use them to line the tart case, leaving a little pastry hanging over the edges. Sprinkle a few breadcrumbs over the top. Repeat the process with the remaining sheets (3 layers of two) so there are breadcrumbs in between the pairs. Spray the final sheet with oil. Scrunch edges together to create a pretty border (see tip).
3 Place tart case in the oven for 10 minutes alongside a tray of onion and capsicum sprayed with a little oil.
4 Remove pastry and veges from the oven. Whisk eggs together with seasoning, yoghurt, milk and lemon zest.
5 Arrange vegetables, including courgettes, in the tart case with chicken. Scatter over feta. Pour over egg mix. Bake in the oven for 30 minutes or until firm to touch and golden brown, covering with foil if the filo becomes too dark.
6 Meanwhile lightly steam the broccoli and mushrooms and toss with rocket. Mix dressing with lemon juice. Toss over salad. Serve quiche with salad.
For step-by-step instructions (and pictures) on how to use filo pastry, see our feature I filo good!
Nutrition Info (per serve)
Total fat 16g
–Saturated fat 4g
Dietary fibre 6g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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