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