Base recipe: Basic spinach, herb and feta quiche (pictured)
cooking oil spray
1 bunch English spinach, trimmed
1 medium onion, finely chopped
1 tablespoon finely chopped fresh mint
1 tablespoon chopped fresh dill
6 sheets filo pastry
4 eggs
2 egg whites
1/2 cup skim milk
70g reduced-fat feta, crumbled
2 tablespoons grated parmesan
large green salad, to serve
Step 1 Preheat oven to 220°C. Lightly spray a 23cm-diameter loose-based fluted flan tin with oil.
Step 2 Shred spinach leaves and chop stalks.
Step 3 Spray a frying pan with oil and place over medium heat. Cook onion, stirring, for 5 minutes, until soft. Add spinach and cook, stirring, for 2 minutes, until just wilted. Remove from heat. Stir in mint and dill. Set aside to cool.
Step 4 Lay 1 sheet of filo on a flat surface. Spray with oil. Fold sheet in half and place in prepared pan. Repeat with remaining filo, layering across first sheet, so that all sides of tin are covered. Trim excess filo. Fill filo base with spinach mixture.
Step 5 Whisk eggs, egg whites, and milk together. Pour over spinach mixture. Sprinkle with feta and parmesan. Bake for 25–30 minutes, until set and golden.
Note: Nutrition information, time to make and costings apply to Base recipe only.
Salmon, dill and pea: Omit onion, spinach and feta. Complete Steps 1 and 4, filling pastry base with mint, dill, 415g can boneless, flaked red salmon, 1/2 cup frozen peas and 1 teaspoon lemon zest. Complete step 5.
Cheesy corn and chive: Omit spinach, feta and herbs. Complete Steps 1 and 3, cooking 1 finely chopped red capsicum in pan. Remove from heat and stir in a 310g can drained corn and 2 tablespoons finely chopped chives. Complete Steps 4 and 5, sprinkling with 1/2 cup low-fat grated cheddar.
Sun-dried tomato, rocket and feta: Omit onion and herbs. Complete Steps 1 and 4, filling pastry base with 1/2 cup thinly sliced, drained, sun-dried tomatoes and 80g chopped baby rocket. Complete step 5. Garnish with 1/4 cup fresh basil leaves before serving.
Smoked chicken and asparagus: Omit onion, spinach, feta and herbs. Complete Steps 1 and 4, filling pastry base with 1 thinly sliced, skinless cooked chicken breast and 1 bunch blanched, chopped asparagus. Complete step 5.
Zucchini, chilli and ricotta: Omit onion, spinach and feta. Complete Steps 1 and 4, filling pastry base with 1 thinly sliced zucchini (use a peeler). Sprinkle with dill, mint, 1/4 teaspoon dried chilli flakes and 100g low-fat ricotta. Complete step 5.
Caramelised onion and goat’s cheese: Omit spinach, feta and herbs. Complete step 1. Add 2 more onions and complete step 3, cooking over low heat for 15 minutes, or until caramelised. Stir in 1 tablespoon finely chopped fresh rosemary. Complete Steps 4 and 5, sprinkling with 60g crumbled goat’s cheese.
Mushroom and thyme: Omit spinach, feta and herbs. Complete Steps 1 and 3, adding 250g sliced mushrooms. Stir in 1 tablespoon finely chopped fresh thyme. Complete Steps 4 and 5.
Roast pumpkin, spinach and leek: Omit onion, feta and herbs. Complete step 1. Place 300g diced pumpkin onto a baking tray. Spray with oil. Bake for 20 minutes, until tender. Complete Steps 2 and 3, adding 1 thinly sliced leek to pan in place of onion. Complete Steps 4 and 5.
Olive, tomato and green onion: Omit onion, spinach, feta and herbs. Complete Steps 1 and 4, filling pastry base with 2 sliced Roma tomatoes, 1/2 cup halved Kalamata olives and 2 thinly sliced green onions. Complete step 5.
If you don’t have a loose-based flan dish, you can use a ceramic flan dish, but the cooking time will be a little longer (add 10–15 minutes).
Salad
