Quiche made healthier, with new potatoes and salad

Author: HFG staff

Photographer: HFG staff

For a healthier quiche – try this lower calorie recipe.

Serves: 4

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

olive oil spray
2 large filo pastry sheets, each folded in half
1 red capsicum, diced
1 cup mushrooms, sliced
1 onion, thinly sliced
handful of basil leaves
100g spinach, chopped
2 medium eggs, beaten
⅔ cup cottage cheese
2 tablespoons skim milk
¼ cup parmesan, grated
mixed salad leaves, to serve
600g new potatoes, boiled, to serve

Instructions

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1 Preheat the oven to 180ºC/fan 160°C/gas 4. Lightly spray a 20cm diameter round ovenproof dish or tart tin with oil. Line with the pastry, allowing a slight overhang. Spray the pastry with a little oil, then set aside.

2 Spray a non-stick frying pan with oil and put over a medium heat. Add the capsicum, mushrooms and onion, then cook for 5 min or until softened. Stir in the basil and spinach and heat through. Spoon the mixture over the pastry base.

3 In a medium bowl, combine the eggs, cottage cheese, milk and parmesan. Pour over the vegetables, stirring a little. Bake for 25 min or until the egg is set and the pastry is lightly golden. Serve with the salad and potatoes.

HFG tip

We made it healthier by…
– Swapping a shortcrust pastry case for filo pastry, which contains very little saturated fat.
– Replacing the traditional bacon with mushrooms, capsicums and spinach, making it count towards your five-a-day.
– Using cottage cheese and parmesan instead of a large amount of cheddar.

Nutrition Info (per serve)

Calories 310 cal

Kilojoules 1297 kJ

Protein 16.9 g

Total fat 10.1 g

Saturated fat 3.6 g

Carbohydrates 40.8 g

Sugar 9.1 g

Dietary fibre 5 g

Sodium 315 mg

Calcium 217 mg

Iron 2.6 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.