

Tomato, parmesan and courgette quiche
Ingredients
- 2 sheets ready-rolled reduced-fat puff pastry
- 2 medium courgettezucchiniXszucchini, summer squashX
- 5 eggs
- ¾ cup skim milk
- 1 clove garlic, finely chopped
- cracked black pepper, to taste
- 1 tablespoon grated parmesan
- 250g punnet cherry tomatoes, halved
- 50g ricotta cheese
- 1 tablespoon zest of lemon, to garnish
- small basil leaves, to garnish
- 6 cups green salad leaves, or iceberg leaves, to serve
- 4 tablespoons balsamic vinegar
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Instructions
1 Place a baking tray in the oven and preheat to 200°C.
2 Line a 23cm x 3.5cm round pan with pastry. Trim to fit. Prick base with a fork. Cover base with a sheet of baking paper and half fill with dried beans or pie weights. Bake on hot tray for 10 minutes.
3 Remove beans or weights and paper. Bake pastry for a further 10 minutes.
4 Meanwhile, slice courgette into long, thin strips using a vegetable peeler. Whisk eggs, milk, garlic, pepper and parmesan in a medium jug or bowl.
5 Slowly pour egg mixture into pastry base. Working quickly, take three or four strips of courgette and stand on their side in the egg mix in a wavy pattern. Repeat until all courgette is used.
6 Reduce oven to 180°C. Bake quiche for 25 minutes. Arrange tomatoes and ricotta over egg filling. Cook for a further 10 minutes, or until filling is set. Remove from oven and set aside for 10 minutes.
7 Garnish quiche with lemon zest and basil leaves. Slice into quarters and serve with salad leaves drizzled with balsamic.
Variations
Make it gluten free: Use gluten-free puff pastry.
HFG tip
Why our quiche is better
TRADITIONAL | HFG MAKEOVER | SAVE |
2920kJ (697cal) | 1610kJ (384cal) | 45% less |
54g fat | 16g fat | 70% less |
31g sat fat | 7g sat fat | 77% less |
650mg sodium | 360mg sodium | 45% less |
- We slashed the saturated fat by 77%, by using milk rather than cream, and less of it. We also used reduced-fat pastry.
- Our vege quiche has 45% less sodium and almost half the kilojoules!
Nutrition Info (per serve)
-
Calories 384cal
-
Kilojoules 1610kJ
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Protein 19g
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Total fat 16g
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–Saturated fat 7g
-
Carbohydrates 40g
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–Sugars 9g
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Dietary fibre 4g
-
Sodium 360mg
-
Calcium 200mg
-
Iron 3mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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