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

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)

Kilojoules 1020kJ

Calories 244cal

Protein 19g

Total fat 11g

–Saturated fat 4g

Carbohydrates 15g

–Sugars 7g

Dietary fibre 3g

Sodium 510mg

Calcium 210mg

Iron 2.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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