Filo, spinach and egg tart

This low calorie, vegetarian HFG makeover flaky filo, spinach and egg tart recipe makes a truly delicious weekend lunch or light meal.

Serves: 3

Time to make: 35 mins

Ingredients

More weights & measures

olive spray oil

1 onion, finely chopped

1 cup mushrooms, sliced

1 teaspoon dried mixed herbs

1 red capsicum, diced

3 cups fresh spinach

4 sheets filo pastry

2 eggs

150g cottage cheese with Italian herbs

¼ cup skim milk

4 tablespoons grated parmesan cheese

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Instructions

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1 Preheat oven to 180°C. Heat oil in a non-stick pan. Soften onion and mushrooms for a few minutes with mixed herbs.

2 Add capsicum. Cook for a few more minutes. Stir in spinach. Heat through.

3 Line a lightly greased quiche dish with filo pastry. The sides need to slightly overlap the edge of the dish. Spray pastry with a little oil.

4 Add vegetables to pastry. In a bowl, mix eggs together with cottage cheese, milk and parmesan. Add to pie. Bake for 25 minutes, or until set and lightly golden.

Old favourite: Quiche (per serve)

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

New favourite: Filo, spinach and egg tart (per serve)

Total energy 1020kJ
Total fat 11g (4g saturated fat)

Why it’s better

Cheaper – save $3.40
Filo pastry is low in fat
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 244 cal

Kilojoules 1020 kJ

Protein 19 g

Total fat 11 g

Saturated fat 4 g

Carbohydrates 15 g

Sugar 7 g

Dietary fibre 3 g

Sodium 510 mg

Calcium 210 mg

Iron 2.5 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.