Pumpkin & Spinach Tart

Pumpkin & Spinach Tart

This is a restaurant quality dish that makes a wonderful light lunch when served with a simple side salad.

CAL P/SERVE
284
kJ P/SERVE
1190
FAT P/SERVE
14.1g
CARBS P/SERVE
20.3g
PROTEIN P/SERVE
16.0g
SUGAR P/SERVE
9.5g
SODIUM P/SERVE
344g
FAT
%
4.8%
ENERGY RDI%
13.6%

Everyone who tries this dish will be amazed at how tasty it is and are sure to want more.

Ingredients

  • 3 cups chopped pumpkin
  • 1 onion, sliced
  • 1 tsp. balsamic vinegar
  • 1 tsp. sugar, brown
  • 4 sheets filo pastry
  • Cooking spray
  • 1 tbsp. olive oil
  • 8 cup mushrooms, sliced
  • 300g fresh baby spinach leaves
  • 2 eggs
  • Sprinkle herbs, Italian
  • S & P
  • 50g feta cheese
  • 1/2 cup grated tasty cheese, reduced fat

Method

  1. Preheat oven 180C.
  2. In a small non-stick frypan heat 1 tbsp. olive oil and sauté onion on medium heat until softened, about 5 minutes.  Add sugar and balsamic vinegar; continue to cook for another 5 minutes.  Take off heat and set aside.
  3. In another non-stick frypan, large, heat 1 tbsp. olive oil and cook chopped pumpkin stirring, until 3/4 cooked.  Take off heat, place on a plate or bowl and set aside.
  4. In the same frypan sauté mushrooms for 2-3 minutes then add 1 clove crushed garlic then spinach.  Keep cooking until spinach has wilted.  Take off heat, place in a mixing bowl and set aside.
  5. Using a flan or quiche oven proof dish lay out 1 sheet of filo pastry into dish, spray a little cooking spray in the centre then keep layering and spray each sheet with oil. 
  6. In the centre of the pastry layout the onion mixture spreading thinly on base. 
  7. Whisk the 2 eggs in a small bowl and pour into the spinach mixture, mix around, season with salt and pepper and layout on top of onion, spreading evenly over base. Spread grated cheese on top.
  8. Place cooked pumpkin on top of spinach mixture, sprinkle little herbs on top then scatter the pumpkin evenly.  Crumble feta over pumpkin.
  9. Bake for 20 to 25 minutes in oven and serve with a little side salad.

Nutrition Table

Servings: 4 Serving size:288g
Average Serve Average 100g
Energy 1190 kJ 414 kJ
  284 Cal 99 Cal
Protein 16.0 g 5.6 g
Fat, total 14.1 g 4.9 g
- Saturated 4.2 g 1.5 g
Carbohydrate 20.3 g 7.0 g
- Sugars 9.5 g 3.3 g
Sodium 344 mg 119 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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