Quiche made healthier, with new potatoes and salad
- 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
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.
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)
Total fat 10.1g
–Saturated fat 3.6g
Dietary fibre 5g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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