Spinach and mixed vegetable filo tartlets
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $12.80 / $3.20 per serve
(at time of publication)
Ingredients
- 6 sheets (90g) filo pastry
- olive oil spray
- 400g baby potatoes, quartered
- 1 red onion, finely chopped
- 1 tablespoon olive oil
- 1 teaspoon Tuscan seasoning
- 6 medium mushrooms, sliced
- 2 cups spinach
- 3 eggs
- ¾ cup light evaporated milk
- 50g pine nuts
- ½ cup grated reduced-fat cheddar cheese
Instructions
1 Preheat oven to 200°C. Divide filo pastry among 4 small flan dishes, scrunching it slightly, or use to line a large flan dish. Spray with olive oil. Bake for 7-8 minutes (10 minutes for a large flan).
2 To prepare filling, cook potatoes until tender. Meanwhile, soften onion with oil in a non-stick pan with Tuscan seasoning. Add mushrooms and cook for a few more minutes. Add potatoes and spinach. Mix.
3 In a separate bowl, beat eggs together with milk. Season.
4 Add vegetables to filo pastry. Pour over egg mixture. Sprinkle with pine nuts and cheese. Bake for 10-15 more minutes until firm to touch and golden in colour. Serve with a salad of snow peas, capsicum and cherry tomatoes.
Nutrition Info (per serve)
Kilojoules 1790kJ
Calories 428cal
Protein 22g
Total fat 19g
–Saturated fat 6g
Carbohydrates 40g
–Sugars 10g
Dietary fibre 4g
Sodium 610mg
Calcium 310mg
Iron 3.5mg
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.
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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