Carrot and Spinach Slice

Difficulty | Serves 6 | Book 4

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1 teaspoon crushed garlic (in jar)
½ cup onion diced
cooking spray
1 x 150g packet fresh baby spinach leaves
2 whole eggs
3 egg whites
1 x 35g packet salt-reduced French Onion soup
2 tablespoons finely grated parmesan cheese (Kraft®)
½ cup (50g) 30% reduced fat tasty cheese freshly grated
3 cups carrot grated
¾ cup self-raising flour
pepper
extra ⅓ cup (33g) 30% reduced fat grated tasty cheese

Per serve
FatTotal6.5g
Saturated3.6g
Fibre3.6g
Protein12.8g
CarbsTotal20.6g
Sugar4.8g
Sodium593mg
Kilojoules800 (cals 192)
GI RatingMedium

Method

Preheat oven 180ºC fan forced.

  1. Sauté garlic and onion in a large non-stick frypan that has been generously coated with cooking spray for 2 minutes.
  2. Add spinach and cook until spinach just starts to wilt.
  3. Beat eggs and whites in a large mixing bowl using an electric beater.
  4. Add dry soup mix, parmesan cheese, ½ cup tasty cheese and grated carrot and beat together.
  5. Add in spinach mix and combine.
  6. Fold flour into mix until combined well. Pepper to taste.
  7. Coat a quiche dish with cooking spray then spread mixture into dish. Sprinkle extra ⅓ cup tasty cheese over top. Bake 45 minutes or until browned and firm in centre.

Suitable to be frozen.

Dietitian's tip

Carrots are rich in Vitamin A, essential for normal vision and growth.

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