Healthy Baking: Broccoli and Pea Tart


It’s only been two weeks since we saw in the new year and I’m sure a hefty percent of the world’s population vowed to eat better and jump on the treadmill more often, I know I did. However, having a passion for baking and staying in bed doing nothing all day I’ve been finding it quite difficult to keep to my new year’s resolution.

I wanted to bake something that was tasty but not overly bad for my diet so I decided to make a savoury tart. Of course, when you’re on a diet pastry isn’t the best idea but I wanted to try to make one using low fat spread rather than butter. The tart worked out pretty well and I didn’t feel quite so guilty as I would have done if I’d had a pot noodle or a pizza!

Broccoli and Pea Tart

For the pastry:

200g plain flour

100g low fat spread or margarine

Pinch of salt

2 tbsp water

For the filling:

3 eggs

50 ml skimmed milk

1 head of broccoli (cooked)

50 g frozen peas (cooked)

Heat the oven to 200 degreed centigrade.

Rub the salt, flour and spread together with your fingers until the mixture resembles bread crumbs. Add the water a little bit at a time stirring with a wooden spoon until the dough begins to come together. Wrap the dough tightly in clingfilm and put in the fridge for at least 20 minutes.

After the dough has chilled roll it out using two pennies on top of each other as a thickness guide, this ensures the pastry is nice and thin and even. carefully place the dough into a greased flan dish and prick the bottom all over with a fork. crumple some baking paper and place on top of the pastry, then fill with baking beads, dried rice or loose change. Blind bake for 15 to 20 minutes.

While the pastry is baking cook the vegetables, whisk the eggs and milk in a bowl and season.

Once the pastry is done turn down the oven to 150 degrees centigrade, remove the baking paper filled with beads and place the vegetables around the pastry case. Pour over the egg mixture until it just reaches the top of the case but don’t let it over flow as this may make the pastry soggy. Carefully place back in the oven and bake for another 20 minutes.

This tart is good as you can change what you fill it with. You can also grate cheese on top if you feel like being a little bit naughty!

I had a slice of mine warm with my home-made low fat coleslaw and a big salad.

Happy baking.


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