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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This delicious, vegetarian courgette, asparagus and basil quiche is the perfect lunch or light meal. Packed full of flavour and high in protein and fibre, it’s the ideal way to use seasonal asparagus.
1 Preheat oven to 180°C. Lightly spray with oil a 19cm x 34cm fluted tart tin with removable base.
2 Steam, boil or microwave kumara for 10–12 minutes, adding asparagus for last minute. Drain. Refresh asparagus under cold running water, drain and set aside.
3 Meanwhile, spray a medium non-stick frying pan with olive oil and set over a medium heat. Sauté onion for 5 minutes. Add garlic and courgette and cook, stirring, for 2 to 3 minutes, or until tender.
4 Place one filo sheet on a clean work surface. Lightly spray sheet with oil. Continue layering with remaining sheets. Lift the pastry into the tin. Tuck in the long edges.
5 In a large bowl, whisk eggs, buttermilk and parmesan together. Combine kumara and the courgette mixture and spread over filo pastry base. Scatter over roasted capsicum and top with asparagus. Carefully pour egg mixture over the tart. Scatter with extra parmesan.
6 Bake for 40-45 minutes. Serve scattered with basil leaves.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Calories 520 cal
Kilojoules 2180 kJ
Total fat 22 g
Saturated fat 6 g
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