Caramelised Vegetable Tarts

Caramelised Vegetable Tarts

At only 200 calories per serve, this makes a great lunch and only takes 30 minutes to make. It's great to have this on hand for drop-by guests.

CAL P/SERVE
206
kJ P/SERVE
862
FAT P/SERVE
8.2g
CARBS P/SERVE
20.6g
PROTEIN P/SERVE
10.2g
SUGAR P/SERVE
8.7g
SODIUM P/SERVE
223g
FAT
%
3.9%
ENERGY RDI%
9.9%

If you have any leftover pies, just reheat for lunch the next day. You can add capsicum, pumpkin or replace the feta with goat’s cheese if you prefer.

We used little pie dishes but you can also use little flan or tart dishes or even large muffin cups. This recipe is low sugar, low sodium, low saturated fat and a good source of protein.

Ingredients

  • 1 large onion, sliced
  • 1 tbsp. olive oil
  • Sprinkle Thyme
  • Splash Balsamic Vinegar
  • 1-2 tsp. brown sugar
  • 40g Feta
  • 6 cup mushrooms, sliced
  • 1 large zucchini, diced
  • 2 handfuls baby spinach (60g)
  • 40g ricotta, light
  • 4 sheets filo pastry
  • Cooking spray

Method

  1. Preheat oven to 180C.
  2. In a medium non-stick frypan heat olive oil, turn heat to medium and cook onions for 10 minutes, turning down heat to low so they don’t burn. Season with a little salt. 
  3. Add diced zucchini to pan, cook for 5 minutes, stirring.  Sprinkle thyme over mixture.
  4. Chop your mushrooms and add to the pan, cook for a couple more minutes.  Add a little water 1-2 tbsp.
  5. Make a little room in the pan and add the sugar and vinegar directly on the pan and let sizzle then incorporate with the entire mixture.  You can add a little more thyme, taste before adding.  Then add spinach leaves and cook a couple more minutes until spinach has wilted.  Turn off heat and set aside.
  6. Meanwhile layout 1 layer of filo pastry onto bench, spray with cooking spray and repeat process with the 4 sheets.
  7. Cut the sheet s into 4 and lay into your little pie or tart tins, scrunching the edge in a rustic way then give a quick spray of cooking spray over the edges.
  8. Place ricotta in a small bowl with 1/2 tsp. crushed garlic and 1/2 tsp. Dijon mustard, season with salt and pepper, mix well.  Spoon into base of each pie dish then place vegetable mixture on top.  Crumble feta over the vegetables then bake for 15 minutes.
  9. Enjoy with a side salad.

Nutrition Table

Servings: 4 Serving size:206g
Average Serve Average 100g
Energy 862 kJ 418 kJ
  206 Cal 100 Cal
Protein 10.2 g 4.9 g
Fat, total 8.2 g 4.0 g
- Saturated 3.1 g 1.5 g
Carbohydrate 20.6 g 10.0 g
- Sugars 8.7 g 4.2 g
Sodium 223 mg 108 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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