This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed!
This is my mother’s recipe. It is low in saturated fat and can be used for sweet or savoury pies.
2 cups (500 ml) all-purpose flour, sifted
1/4 tsp (1 ml) salt
2/3 cup (160 ml) grapeseed oil
1/3 cup (80 ml) ice cold water
Stir flour and salt in large bowl.
In separate bowl mix oil and water with fork until thick and creamy. Pour immediately all at once into flour mixture. Mix lightly with fork and then with hands—dough will be wet.
Form into ball, cut in half, flatten into disk and roll. To roll, wipe counter with clean wet cloth, place 1 large square of wax paper over it, add dough and cover with another square of paper. This will make dough easy to handle, and no extra flour is required. To place dough on pie plate, just lift it using bottom piece of wax paper.
Yield: 2 - 9 in (23 cm) crusts
10 oz (283 g) frozen spinach
1 tsp (5 ml) extra-virgin olive oil
|1/2 cup (125 ml) onions, diced
2 garlic cloves, minced
3 tsp (15 ml) freshly squeezed lemon juice
3 large free-range eggs
1 cup (250 ml) 2% milk
Salt and pepper to taste
Pinch of ground nutmeg
4 oz (110 g) feta cheese, crumbled
9 black olives, pitted and halved lengthwise
Preheat oven to 230 C.
Make pastry (see above) and use it to line a 9 in (23 cm) pie or tart pan. (Patry recipe makes two crusts; double the filling if you want to make two quiches.)
Thaw spinach, place in clean dish towel, squeeze until all liquid is removed and chop coarsely.
In large sauté pan heat oil over medium heat and sauté onions until translucent, about 4 minutes. Add garlic and cook for 1 minute. Add spinach and lemon juice and cook for 2 minutes.
Whisk eggs and milk and season with salt, pepper and nutmeg. Add cheese and spinach mixture. Pour into pan and garnish with olives.
Bake for 15 minutes, then lower heat to 180 C and bake for 10 to 15 minutes, until crust is golden and knife inserted in centre of quiche comes out clean.
Each serving contains: 1700 kilojoules; 13 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 380 mg salt
source: "Eggs", alive Australia, Winter 2012
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.