These little bites are light and delicious.
Preparation time: 15 minutes Chilling time: 30 minutes Cooking time: 25-35 minutes
250 ml (1 c) low-GI breadcrumbs (5 slices, toasted and crushed)
125 ml (½ c) chopped walnuts
100 ml wholewheat flour
250 ml (1 c) oats, lightly toasted
3 ml (generous ½ t) salt 2 ml (½ t) white pepper
5 ml (1 t) dried mixed herbs
180 g butter or olive oil
1 leek, finely chopped
2 garlic cloves, crushed
1 green pepper, diced
3 medium carrots, peeled and grated
250 ml (1 c) finely chopped spinach or baby spinach
200 g mushrooms, sliced
100 ml bean sprouts (optional)
15 ml (1 T) lemon juice
salt and freshly ground pepper
180 ml (¾ c) plain yoghurt or low-fat sour cream
2 extra-large eggs
5 ml (1 t) cornflour
80 ml (¹⁄₃ c) grated mozzarella cheese
chopped chives to garnish
1 Preheat the oven to 180 °C. Grease 6 small ramekins or tartlet pans with a little butter, margarine or nonstick spray.
2 Crust Mix the breadcrumbs, nuts, flour, oats, salt, pepper and herbs.
3 Melt the butter and add the butter or oil to the dry ingredients and mix. Divide among the ramekins or tartlet pans and press onto the bottom and up the sides. Prick the base with a fork. Chill for about 30 minutes.
4 Filling Sauté the leeks, garlic and green pepper in a little oil until soft. Add the carrots, spinach and mushrooms and stir-fry until soft. Add the bean sprouts (if using), lemon juice, salt and pepper. Mix well and remove from the heat.
5 Trim the edges of the pie crusts to neaten if needed and spoon in the filling but not all the way to the top.
6 Topping Whisk together the yoghurt or sour cream and eggs. Add the cornflour and mix. Stir in the cheese. Pour over the filling and spread evenly. Bake for 15-20 minutes or until the topping has set and browned slightly. Garnish with chives and serve hot or cold.