SPRING AS­PARA­GUS TART

Help your­self to a tasty slice of spring.

Diabetic Living - - In Season -

NU­TRI­TION INFO

PER SERVE 1202kJ, pro­tein 11g, to­tal fat 14.9g (sat. fat 2.6g), carbs 25g, fi­bre 4g, sodium 112mg

• Carb ex­changes 1½

• GI es­ti­mate low

PREPA­RA­TION TIME: 30 MINS

(+ COOL­ING)

COOK­ING TIME: 50 MINS SERVES 6 (AS A LIGHT MEAL)

2 bunches as­para­gus, woody ends

trimmed, cut into 3cm pieces 4 green shal­lots, trimmed,

thinly sliced

Cook­ing spray

2 Tbsp skim milk

30g goat’s cheese

1 Tbsp whole­meal plain flour

5 x 60g eggs, lightly whisked

1 tsp finely chopped thyme,

plus ex­tra, to serve

Freshly ground black pep­per 2 radishes, trimmed, thinly sliced Bal­samic glaze, to serve

Pas­try

115g (3/4 cup) whole­meal

plain flour

75g (1/2 cup) plain flour 2 Tbsp light mar­garine 2 Tbsp canola oil

3-4 Tbsp cold wa­ter

1 To make pas­try, com­bine the flours in a medium bowl. Add mar­garine and use fin­ger­tips to rub in un­til well com­bined. Pour in the oil and mix to com­bine.

Add the wa­ter, 1 ta­ble­spoon at a time, mix­ing un­til the dough starts to come to­gether. Turn out onto a lightly floured sur­face and bring to­gether to form a ball.

2 Pre­heat oven to190°C (fan­forced). Roll out pas­try on a lightly floured sur­face to line a 34cm x 11.5cm (base mea­sure­ment) tart tin with re­mov­able base. Place pas­try in tart tin, press­ing into cor­ners. Trim and dis­card edges. Top pas­try with bak­ing pa­per and fill with bak­ing beans or raw rice. Bake for 20 min­utes. Re­move bak­ing pa­per and beans. Cook pas­try for a fur­ther 5 min­utes or un­til cooked through. Set aside on a wire rack to cool.

3 Line a bak­ing tray with bak­ing pa­per. Place as­para­gus and shal­lots on tray and spray with cook­ing spray. Bake for 5 min­utes. 4 Mean­while, whisk milk and goat’s cheese in a medium bowl. Whisk in flour. Add eggs, thyme and pep­per. Whisk to com­bine.

5 Place tart tin on a bak­ing tray lined with bak­ing pa­per. Ar­range as­para­gus and shal­lots over pas­try shell. Pour over cheese mix­ture. Bake for 20 min­utes or un­til the fill­ing is set and golden brown. Set aside in the tin on a wire rack to cool for 10 min­utes. 6 To serve, re­move side from tin. Top with radishes and ex­tra thyme leaves. Driz­zle with a lit­tle bal­samic glaze and serve.

Helps to reg­u­late blood sugar, main­tain

blood pres­sure, and con­trol blood lipid

lev­els.

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