
Pumpkin & Spinach Tart
CAL P/SERVE
284
kJ P/SERVE
1190
FAT P/SERVE
14.1g
SODIUM P/SERVE
344g
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
- Preheat oven 180C.
- 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.
- 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.
- 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.
- 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.Â
- In the centre of the pastry layout the onion mixture spreading thinly on base.Â
- 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.
- Place cooked pumpkin on top of spinach mixture, sprinkle little herbs on top then scatter the pumpkin evenly. Crumble feta over pumpkin.
- 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 |