Chicken quiche

Healthy Food Guide (Australia) - - FRONT PAGE -

Serves 6 Cost per serve $5 Hands-on time 30 min Cook­ing time 40 min

di­a­betes friendly

Olive-oil spray 8 filo pas­try sheets 4 ta­ble­spoons bread­crumbs 1 large red onion, sliced 1 red cap­sicum, quar­tered 4 eggs ½ tea­spoon Tus­can sea­son­ing ¹⁄³ cup re­duced-fat plain yo­ghurt ¹⁄³ cup re­duced-fat milk Zest of 1 le­mon 200g cooked skin­less

chicken breast, diced 2 large zuc­chini, grated 100g re­duced-fat feta,


Broc­coli salad

4 cups broc­coli flo­rets 2 cups mush­rooms, halved 4 cups rocket 4 ta­ble­spoons bal­samic vine­gar 2 ta­ble­spoons olive oil 1 Pre­heat oven to 180°C. Spray 6 ramekins with olive oil. 2 Stack all filo pas­try sheets on a work sur­face, spray­ing be­tween ev­ery 2 sheets with olive oil and scat­ter­ing with a few bread­crumbs. Spray filo stack with a light coat­ing of oil and cut into 6 squares. 3 Line a bak­ing tray with bak­ing pa­per. Place onion and cap­sicum on tray; spray with olive oil. Line ramekins with filo stacks, leav­ing a small over­hang. Bake veg and filo cases for 10 min­utes, or un­til pas­try is golden. Re­move cooked veg and pas­try cases from oven. 4 Place eggs, Tus­can sea­son­ing, yo­ghurt, milk and le­mon zest in a large bowl; whisk to com­bine. 5 Di­vide onion, cap­sicum, chicken and zuc­chini among pas­try cases; top with feta and cover with egg mix­ture. Bake quiches for 25–30 min­utes, or un­til firm to the touch and golden brown. (If filo dark­ens too quickly, top with foil.) 6 Mean­while, steam broc­coli and mush­rooms, then place in a large salad bowl and toss with rocket. Com­bine vine­gar and olive oil in a small jug to make dress­ing; add to salad bowl and toss well. 7 Serve chicken and veg­etable quiches with broc­coli salad.

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