Leek and courgette quiche

Serves: 4
Time to make: 1 hr
( Hands-on time: 15 mins )

Total cost: $ 19.04 / $ 4.76 per serve

(at time of publication)

Ingredients

oil spray
1 sheet (150g) frozen reduced-fat shortcrust pastry, partially thawed
1 medium-sized leek, trimmed, thinly sliced
2 medium-sized courgetteszucchini, summer squashX, thinly sliced
1 clove garlic, crushed
¾ cup (150g) reduced-fat ricotta cheese
4 eggs
¼ cup (60ml) trim milk
50g crumbled feta cheese
micro-herbs or sprouts, to garnish
8 cups salad greens, to serve
2 tablespoons balsamic vinegar, to serve

Instructions

1 Preheat oven to 200ºC. Lightly spray a 22cm quiche dish or fluted tin with oil. Line with pastry and trim.

2 Place pastry case dish on a baking tray. Cover pastry with baking paper and fill with uncooked rice, dried beans or pie weights. Bake blind for 15 minutes. Remove weights and paper and bake for 5 minutes or until pastry is golden.

3 Meanwhile, place a medium-sized saucepan over a medium heat and spray with oil. Add leek and courgettes. Cook, covered (stirring occasionally) for 15-20 minutes or until very soft. Add 1-2 tablespoons water to help cooking. Add garlic and cook for 30 seconds. Cook off excess liquid. Turn off heat. Stir in ricotta and spoon into pastry case.

4 Whisk eggs and milk in jug until combined. Pour over leek mixture. Sprinkle with feta. Bake for 30 minutes or until filling is set. Allow dish to stand for 5 minutes before cutting in quarters to serve. Garnish with micro-herbs. Serve with green salad with balsamic drizzle.

Makeover! You save…

870kJ (207cal)
23g total fat
12g sat fat
170mg sodium

What we did

Reduced the amount of oil used by using oil spray
Used reduced-fat pastry
Used trim milk and reduced-fat ricotta cheese instead of cream
Used a small amount of feta cheese

Nutrition Info (per serve)

Kilojoules 1350kJ

Calories 323cal

Protein 18g

Total fat 17g

–Saturated fat 7g

Carbohydrates 25g

–Sugars 7g

Dietary fibre 4g

Sodium 430mg

Calcium 290mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.