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.
Reviewed by our expert panel Serves: 3
Time to make: 35 mins
Total cost: $9.60 / $3.20 per serve
(at time of publication)
Ingredients
- olive oil spray
- 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 trim milk
- 4 tablespoons grated parmesan cheese
Instructions
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 244cal
-
Kilojoules 1020kJ
-
Protein 19g
-
Total fat 11g
-
–Saturated fat 4g
-
Carbohydrates 15g
-
–Sugars 7g
-
Dietary fibre 3g
-
Sodium 510mg
-
Calcium 210mg
-
Iron 2.5mg
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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