Filo, spinach and egg tart
Nutrition Info.(per serve)
- olive oil spray
- 1 onion, finely chopped
- 1 cup mushrooms, sliced
- 1 teaspoon dried mixed herbs
- 1 red capsicum, diced
- 3 cups fresh spinach
- 4 sheets filo pastry
- 2 eggs
- 150g cottage cheese with Italian herbs
- 1/4 cup trim milk
- 4 tablespoons grated parmesan cheese
Total fat 11g
Saturated fat 4g
Dietary fibre 3g
1 Preheat oven to 180°C. Heat oil in a non-stick pan. Soften onion and mushrooms for a few minutes with mixed herbs.
2 Add capsicum. Cook for a few more minutes. Stir in spinach. Heat through.
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.
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
Hanu de Jong
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