Tuna & asparagus quiche with sweet potato salad
PREP 15 15 MINS MINS COOK 25 25 MINS MINS
SERVES 2 2 AS AS A A LIGHT LIGHT MEAL MEAL
2 sheets filo pastry (see Cook’s Tip, right)
85g asparagus, trimmed
60g egg
1 egg white (from 60g egg)
2 Tbsp skim milk
95g can tuna in springwater, flaked, drained well on paper towel
1½ Tbsp finely grated parmesan
2 tsp pine nuts
250g orange sweet potato, unpeeled, cut into
5mm-thick slices
40g baby spinach leaves
2 tsp balsamic vinegar
1 Tbsp micro herbs (optional), to serve
1 Preheat oven to 200°C (fanforced). Spray two round 7.5cm (base measurement) 11cm (top) pie tins with oil. Line a baking tray with baking paper.
2 Working with one sheet of filo at a time, cut one sheet into 4 rectangles. Spray each rectangle lightly with oil and stack together, slightly overlapping. Press into one tin. Repeat with remaining pastry sheet and tin.
3 To blanch the asparagus, plunge it in a saucepan of boiling water for 1 minute. Use tongs or a slotted spoon to remove then immediately plunge it into a bowl of iced water. Set aside for 2 minutes then drain. Cut into 2cm pieces.
4 Whisk the egg, egg white and milk in a jug.
5 Arrange the asparagus and tuna in the base of pastry cases. Pour egg over tuna mixture. Sprinkle with parmesan and pine nuts. Bake for 20 minutes or until golden and set.
6 Meanwhile, arrange the sweet potato in a single layer on the lined tray. Spray lightly with cooking spray. Bake sweet potato with quiches for 25 minutes or until tender.
7 Place the sweet potato in a bowl with spinach and vinegar. Toss gently to combine.
8 Serve quiche with the salad and top with micro herbs, if using.
COOK’S TIP To stop pastry drying out, cover it with clean damp cloth until ready to use. Remove cooked tarts from tins immediately to prevent the bases from softening.
Nutrition info
PER SERVE 1410kJ, protein 27g, total fat 9g (sat. fat 3g), carbs 33g, fibre 6g, sodium 547mg • Carb exchanges 2 • GI estimate low
LCO
PER SERVE (lower-carb option) 1280kJ, protein 27g, total fat 10g (sat. fat 3g), carbs 24g, fibre 5g, sodium 536mg • Carb exchanges 1½ • GI estimate low