Monday, October 31

Meal 3 Tomato and Fetta Tart (with Brown Rice Crust)- Vegetarian

This is a great, tasty tart made with brown rice for the crust instead of high fat (nutitionally void) regular pastry. This recipe was adapted from a recipe from "The Essential Vegetarian Cookbook" but I have changed the ingredients to make it much lower in fat for those of us looking to loose a few pounds

Brown Rice and tomato tart. Seves 6

Ingredients
Base
1 cup brown rice
1 egg
½ cup low fat tasty cheese

Filling
Olive Oil spray
4 ripe tomatos cut into wedges
4 garlic cloves
3 eggs
50g low fat Fetta Cheese (from the deli at the supermarket) cut into cubes
½ cup low fat milk
Pinch vegie salt (and pepper if desired)
Bunch of your favourite herbs- I like Thyme lemon, Thyme, or oregano for this recipe
½ cup low fat tasty cheese

Method
Preheat oven to 200C
Bring a saucepan of water (or you can use vegetable stock for more flavour) to the boil- add brown rice and cook for 30min until tender. Drain and allow to cool.
In a mixing bowl, mix rice, 1 egg and low fat cheese. Spread on base of Quiche/ flan baking dish which has been sprayed with olive oil- press down and up the sides of the flan dish.
Bake in oven for 15 minutes- remove.
Reduce oven to 180C

Filling- Cut tomatos into wedges and place cut side up with garlic cloves on a baking tray lined with baking paper.
Sprinkle with vegie salt (and pepper if desired) spray lightly with olive oil and roast in oven for 3o minutes until tender.
After roasting, allow to cool slightly- squeeze the garlic onto the rice and smooth over to cover. Arrange roast tomatos and fetta  evenly on rice base.
In a mixing bowl, mix remaining eggs, milk, chopped herbs and a pinch of vegie salt.
Pour over filling and return to oven
Cook for 50-60min or until set.
Remove from oven and sprinkle with ½ cup low fat cheese, you can also arrange herb sprigs on top of the flan if you like for presentation. Cool for another 10 min or until cheese has melted and is golden.
Serve cut into wedges with a garden salad or lightly steamed vegies (I used green beans, baby aparagus and sugar snap peas)

Warm and Yummy- straight from the oven! :-)

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