Courgette, Chorizo and Basil Filo Quiche

This quiche uses filo pastry and much less cheese than a traditional quiche, making it much lower in calories.

The ingredient weights are approximate.

Ingredients

10 sheets filo pastry
Spray oil (ours is olive oil in a spray bottle)
1 medium courgette, quartered then sliced thinly
1 small carrot, grated finely
2" piece of chorizo, chopped into 1cm pieces
3 medium eggs
150 ml skimmed milk
Handful of fresh thyme leaves
Pinch of salt
Black pepper, freshly ground
40g cheddar cheese, mature, grated
Slices of tomato (optional)

Method

1. Preheat the oven to 190°C/170°C (fan oven)/Gas Mark 5.

2. Base - Unroll the sheets of filo pastry. Spray each one with low fat cooking spray and layer them in a large flan dish, overlapping and letting the edges hang over. Once all the sheets are in, fold the edges in over each other, to form a crust.

3. Filling - Spray a non-stick frying pan with low fat cooking spray and sauté the courgette and chorizo until softened, about 5 minutes. Add the grated carrot and warm through, stirring often. Cool for a few minutes, then mix in some of the cheese (about a third) and put into the flan case, making sure it's evenly spread and that there are bits of meat spread throughout. Add basil and sliced tomatoes on top, if using.

4. Beat together the eggs and milk. Season well and pour over the courgette mix in the flan case. Sprinkle with the remaining cheese and bake for 25-30 minutes until set. Cool slightly before serving.

Note: The courgette and carrot can be replaced with many things, mushroom and onion with thyme is nice too. Experiment!