The Food Coach has another great recipe, this time highlighting a healthy alternative to an everyday quiche. This quiche is made using a basic wholemeal shortcrust pastry filled with reduced fat feta cheese, spinach, onion, and buttermilk. It’s delicious and a much healthier swap with less saturated fat, salt and more fiber.
Follow along with Health Expert Judy Davie in the full video, here.
Ingredients
- 1 3/4 cups wholemeal flour
- 3/4 cup margarine
- 1 egg
- 1/4 cup iced cold water
- 2/3 lb English Spinach
- 2 teaspoon olive oil
- 1 onion finely sliced
- 4 eggs
- 1 cup buttermilk
- 3 1/2 oz reduced fat fetta, grated
- 2 Tablespoons chopped chives
- cracked black pepper
Preparation
- 1 To make the pastry:
- 2 Using the dough blade in the food processor, combine the flour, egg and margarine and process until the mixture resembles fine breadcrumbs.
- 3 Slowly add the cold water a little at a time and when you hear a change to the sound of the processing OR you can see the dough forming into a ball, turn the machine off.
- 4 Remove the dough from the processor and place it in a plastic bag to chill for 30 minutes.
- 5 Roll the pastry evenly on a board dusted with flour and line a lightly oiled flan dish.
- 6 Trim around the edges with a small knife.
- 7 Prick the pastry with a fork then cover with a sheet of foil.
- 8 Fill the pastry case with dry beans to weigh it down then bake in a preheated oven set to 375 for 15 minutes. Remove the beans and foil; reduce the heat to 350 then bake for a further 10 minutes.
- 9 Set aside to cool.
- 10 For the filling:
- 11 Steam the spinach until wilted. Chop it finely and thoroughly squeeze off any excess moisture.
- 12 Saute' the onions in the olive oil until the onion is soft and translucent.
- 13 Beat the eggs together with the buttermilk, feta and pepper.
- 14 Spoon the spinach and onion over the tart and pour the egg mixture over the top.
- 15 Bake in the oven for 35 minutes or until the quiche has set.
