This tuna quiche, which is packed full of vegetables, can be served warm or at room temperature.
Ingredients
- 2 sheets ready-rolled shortcrust pastry, partially thawed
- 200g butternut pumpkin, peeled, cut into 1cm pieces
- 2 tablespoons olive oil
- 1 medium leek, trimmed, halved, washed, sliced
- 1/4 cup frozen peas, thawed
- 425g can tuna in springwater, drained, flaked
- 8 eggs
- 1/2 cup reduced-fat sour cream
Method
- Step 1Place a large baking tray in the oven. Preheat oven to 200°C/180°C fan-forced. Line base and sides of a 5cm-deep, 25cm (base) round, fluted, loose-based flan tin with pastry. Trim excess pastry. Place tin in freezer for 20 minutes or until frozen.
- Step 2Place tin on heated baking tray. Bake for 10 to 12 minutes or until pastry is light golden. Remove from oven. Reduce temperature to 180°C/160°C fan-forced.
- Step 3Combine pumpkin and half the oil on a baking tray. Bake for 20 minutes or until tender. Set aside. Meanwhile, heat remaining oil in a frying pan over medium heat. Cook leek for 5 minutes or until tender.
- Step 4Arrange pumpkin, leek, peas and tuna over pastry. Using a fork, beat eggs, sour cream and salt and pepper in a jug. Pour egg mixture over vegetables. Bake for 45 to 50 minutes or until just set. Serve.
- Low carb
- Low sugar
- Lower gi
Nutrition
2153 kj
Energy
32g
Fat Total
12g
Saturated Fat
2g
Fibre
26g
Protein
343mg
Cholesterol
485.79mg
Sodium
8g
Carbs (sugar)
29g
Carbs (total)
All nutrition values are per serve
- Author: Donna Boyle
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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