Pumpkin, spinach and feta tart with brown rice crust

Serves: 8 (makes 1 x 26cm pie)

Time to make: 55 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

Base

3 cups cooked brown rice

2 eggs

2 tablespoons grated parmesan cheese

1 teaspoon dried herbs (such as basil, oregano or Italian herbs)

Filling

spray oil

1 onion, chopped

4 rashers lean bacon (200g), fat trimmed, chopped

2 cups diced cooked pumpkin

1 cup drained cooked spinach (around 200g frozen)

100g feta cheese, chopped

¾ cup grated edam cheese

1 cup skim milk

4 eggs

½ teaspoon dried thyme

freshly ground black pepper

3 teaspoons sesame seeds

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Instructions

Stay Awake

1 Preheat oven to 180ºC. To make base, place rice, eggs, parmesan and herbs in a bowl. Mix well. Press into sides and base of pie tin. Place plastic wrap over rice and press into shape through this. Bake for 10 minutes.

2 To make filling, lightly spray a non-stick frying pan with oil and stir-fry onion and bacon until cooked. Place in rice crust together with pumpkin, spinach and cheeses.

3 In a bowl combine milk, eggs, thyme and pepper. Pour into tart over other ingredients. Sprinkle with sesame seeds. Cook for 35-45 minutes or until filling is set and surface is golden brown. Leave to rest for 5 minutes before serving.

Serving suggestion

Serve with a mixed salad.

HFG tip

Boost the veges

Serve with a side salad: toss 8 cups mesclun greens with 4 diced tomatoes drizzled with a vinaigrette made with 4 tablespoons balsamic vinegar and 4 tablespoons olive oil.

Nutrition Info (per serve)

Calories 349 cal

Kilojoules 1460 kJ

Protein 21 g

Total fat 15 g

Saturated fat 7 g

Carbohydrates 30 g

Sugar 7 g

Dietary fibre 3 g

Sodium 330 mg

Calcium 330 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.