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My Grocer

Free Healthy Recipe - Vegetable & Feta Rice Tart

Gluten free, Low GI, Low sugar, Wheat Free

Recipe courtesy of McLeans Run.
www.mcleansrun.com.au

Ingredients
1 eggs lightly beaten, preferably from McLeans Run
½ cup basmati rice, cooked
2 tsp olive oil
1 small onion - brown, finely chopped
75 grams mushrooms - common cultivated, button, sliced
50 grams baby spinach, shredded
100 grams feta, reduced fat, crumbled
250 grams pumpkin, cut into 2cm cubes and steamed
4 egg lightly beaten
6 cherry tomatoes halved
salad to serve
Method

Preheat the oven to 180°C and lightly grease a 23cm pie dish.

Combine the rice and egg and using the back of a spoon, smooth into the pie dish. Bake for 20 minutes.

Heat the oil in a large deep frying pan and cook the onion for 3 minutes, then add the mushrooms and cook for another 3 minutes, until soft. Add the spinach and stir through until wilted slightly.

Arrange half the feta into the pie shell, and top with the pumpkin. Spread the onion mixture over the top, then the remaining feta. Pour the eggs over, and nestle the tomatoes, cut side up, into the filling. Bake for 45 minutes, until set and golden. Stand for 5 minutes, before cutting into wedges to serve.

Makes 6 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 90 mins
Ready in: 105 mins


Suitable for:
Breakfast, Dinner, Lunch, Side Dish
See also:
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Nutritional Information - Per Serve
Kj 698 kj
Calories 167 kcal
Fat 10 g
Saturated Fat 4 g
Total Carbohydrate 8 g
Total Protein 10 g
Fibre 2 g


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Address: 29 Burwood Rd Belfield
Call us: 9642 5613
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