Tomato, parmesan and courgette quiche

Serves: 4
Time to make: 55 mins

Total cost: $ 12.88 / $ 3.22 per serve

(at time of publication)

Ingredients

2 sheets ready-rolled reduced-fat puff pastry
2 medium courgetteszucchini, summer squashX
5 eggs
¾ cup trim 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 lemon zest, to garnish
small basil leaves, to garnish
6 cups green salad leaves, or iceberg leaves, to serve
4 tablespoons balsamic vinegar

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.

Nutrition Info (per serve)

Kilojoules 1610kJ

Calories 384cal

Protein 19g

Total fat 16g

–Saturated fat 7g

Carbohydrates 40g

–Sugars 9g

Dietary fibre 4g

Sodium 360mg

Calcium 200mg

Iron 3mg

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.

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!

Save to favs

Subscribe now in to enjoy this feature

See favs PRINT