Light Summer Quiche with Filo Pastry

Nutritional highlights of this summer seasonal diet dish – Eggs are a great food for dieters, they are rich in nutrients, vitamins and minerals including essential iron which our body needs to carry oxygen around our system.  They are also a good source of protein which will keep you fuller for longer.  The other joy of this dish is that the filo pastry is much lower in fat than shortcrust.  It also makes the process of cooking quicker as you don’t have to make it and blind bake it before adding the filling.  With this quiche you can add you choice of seasonal vegetables for extra nutrients.

Serves 3-4 people 

Ingredients

• 4 eggs
• 150ml of half-fat creme fraiche
• 1 pkt filo pastry layers
• 50g parmesan cheese
• 25g melted butter

choose between

• 10 asparagus tips

or

• 12-15 cherry tomatoes
• A handful of chopped basil leaves

or

• 3 Large handfuls of spinach

1. Preheat the oven to 200c/180c
2. Pre-cook your choice of filling.  Griddle the asparagus, or cook the spinach on the stove.  Cherry tomatoes can be roasted in the oven for 10 mins.
3. Line a baking tin with greaseproof paper on the bottom.
4. Lay the sheets of filo pastry into the bottom of the tray.
5. Brush a little melted butter over the sheet.
6. Lay another sheet cross ways over the first sheet.
7. Build up the layers of filo until they are about 5 layers think all over.
8. Beat the eggs and mix in the pot of creme fraiche.
9. Add the parmesan cheese to the mix.
10. Poor into the case and arrange the vegetables evenly.
11. Spinkle over the basil if using
12. Season with black pepper and put in the oven to bake for 10-12 minutes, keep checking to see if the egg is cooked through.