Phyllo shells with egg and trout

YOU Diabetics - - Contents -

Show off with this im­pres­sive-look­ing light break­fast served in pretty phyllo shells.

4 spring onions, chopped 30 ml (2 T) olive oil 4 sheets phyllo pas­try 6 eggs 60 ml (¼ c) fat-free milk salt and pep­per 20 ml (4 t) fat-free smooth cot­tage cheese, chive flavour 100 g smoked rain­bow trout or mack­erel chopped chives to gar­nish le­mon wedges to serve

1 Heat the oven to 200 °C. Grease 4 deep muf­fin tin hol­lows with non­stick spray.

2 Stir-fry the spring onions in the oil un­til soft.

3 Spray each sheet of pas­try with non­stick spray, stack the sheets on top of each other and cut into 4 squares.

4 Line each muf­fin tin hol­low with 2 sheets from 1 pas­try stack, sprin­kle with a ¼ of the spring onions and top with the re­main­ing 2 sheets from that phyllo stack. Re­peat with the re­main­ing pas­try and spring onions. Bake un­til golden brown and done, about 10 min­utes. Cool in tin.

5 Lightly whisk the eggs and milk and sea­son with salt and pep­per.

6 Heat a fry­ing pan, pour in the egg mix­ture and stir un­til just cooked but moist.

7 Di­vide the egg among the pas­try shells, top with a scoop of the cot­tage cheese, the fish and a sprin­kling of chives. Serve im­me­di­ately with le­mon wedges.

Prepa­ra­tion time: 20 min­utes Cook­ing time: 15 min­utes

4 shells

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