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.
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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