Nice, different, unusual… nothing beets an Aussie twist on a French fave.
Ingredients
- Olive oil cooking spray
- 1 sheet 25% reduced-fat puff pastry, thawed, or gluten-free puff pastry
- Plain flour, for dusting
- ¼ tsp extra virgin olive oil
- 2 small brown onions, thinly sliced
- 1 Tbsp water
- 1 medium carrot, coarsely grated
- 3 Tbsp chopped dill
- 40 g reduced-fat feta, crumbled
- 50 g eggs
- 0.66 cup (160 ml) low-fat milk Freshly ground black pepper, to season
Salad
How to Make It
- Line an oven tray with baking paper. Spray a 3 cm-deep, 20 cm (base measurement) loose-based flan tin with cooking spray. Roll out pastry on a lightly floured surface until large enough to line tin. Line tin, trimming edges and discarding any remaining pastry. Refrigerate for 30 minutes.
- Meanwhile, preheat oven to 190°C (fan-forced). Heat oil in a small non-stick frying pan over a medium heat. Add onion and cook, stirring, for 2 minutes. Add water, cover and reduce heat to low. Cook for 4-5 minutes or until onion is soft. Transfer to a bowl. Set aside for 10 minutes.
- Put flan tin on prepared tray. Cover with a piece of baking paper and fill with baking beans or rice. Bake for 15 minutes. Remove paper and beans. Reduce temperature to 170°C (fanforced). Bake for a further 8 minutes. Set aside for 10 minutes to cool.
- Add carrot, dill and feta to onion mixture. Toss to combine. Add to pastry case. Whisk eggs, milk and pepper in a medium bowl. Pour over vegies. Bake for 40-45 minutes or until set and light golden on top. Set aside for 10 minutes. Remove from tin.
- To make salad, divide sprouts, beet and cucumber between serving plates. Serve with quiche.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving |
% Daily Value*
|
Total Fat 10.5 g 30% |
Saturated Fat 4.8 g 24% |
Trans Fat 0.0 g |
Sodium 351 mg 6% |
carbohydrates 29 g 22% |
Dietary Fiber 4 g 11% |
Protein 13 g 26% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |