Free Healthy Recipe - Oatmeal, Capsicum & Silverbeet Tart

Low GI, Wheat Free

Copyright John Paul Urizar

This tart is certainly packed full of goodness. It's rich in protein from the eggs and goat'scheese, contains good fats from the Omega spread, and has fibre-rich wholegrain carbohydrate comprising the pastry base. Served with a green salad it makes an excellent lunch dish.

¾ cup oatmeal
2 tbsp water, ice cold
½ large bunch silverbeet
2 capsicum roasted, peeled and cut into slices

Preheat the oven to 200 degrees Celsius.

To make the pastry combine the flour and oatmeal with the nigella seeds, sea salt and omega spread in a food processor. Process until the mixture forms a breadcrumb consistency, then add the water and process to form a dough.
Remove from the processor, wrap the dough in plastic and chill in the refrigerator for approx 20 minutes.

While the dough is chilling, roast the capsicum until it blackens on all sides. Wait until it cools before peeling and removing all the seeds. Cut the capsicum into strips and set aside.
Remove the pastry from the fridge and roll it out to fit a flan dish. Oil the flan dish and line with the pastry. Lightly prick the pastry with a fork, cover with foil and dried beans and bake blind for 15 minutes. Remove the foil and bake for a further 20 minutes.
While the pastry is cooking, prepare the silverbeet by washing the leaves and trimming the stalks. Cook the silverbeet for 2 minutes in boiling water and drain thoroughly.
Add the cooked silverbeet to the processor with the goats cheese and process until smooth. Beat the eggs in a bowl and stir through the silverbeet and cheese mix.
Lay the capsicum strips across the bottom of the flan. Add the egg and silverbeet over the top and cook in the oven for 25 minutes until firm.

Serve with a green salad and avocado.

Note: Omega Table spread is available from health food stores. It is a good source of Omega 3 essential fat and works well in baking.

Makes 6 servings

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 60 mins
Ready in: 1.5 hrs

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1222 kj
Calories 292 kcal
Fat 17.5 g
Saturated Fat 4.4 g
Total Carbohydrate 20.8 g
Total Protein 12.3 g
Fibre 4.2 g

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