Step 1 Preheat oven to 180°C. Heat oil in a non-stick pan. Soften onion and mushrooms for a few minutes with mixed herbs.

Step 2 Add capsicum. Cook for a few more minutes. Stir in spinach. Heat through.

Step 3 Line a lightly greased quiche dish with filo pastry. The sides need to slightly overlap the edge of the dish. Spray pastry with a little oil.

Step 4 Add vegetables to pastry. In a bowl, mix eggs together with cottage cheese, milk and parmesan. Add to pie. Bake for 25 minutes, or until set and lightly golden.

Old favourite: Quiche (per serve)

Ingredients: eggs, meat, milk or cream, pastry, vegetables
Total energy 2180kJ
Total fat 43g (23g saturated fat)

New favourite: Filo, spinach and egg tart (per serve)

Total energy 1020kJ
Total fat 11g (4g saturated fat)

Why it's better

• Cheaper – save $3.40
• Filo pastry is low in fat
• Low-fat dairy reduces total and saturated fat
• More veges and fibre
• No fatty bacon reduces total and saturated fat
• Takes less time – save 15 minutes