Low-calorie cooking spray
1 small onion, finely chopped
1 garlic clove, finely chopped
1 courgette, coarsely grated
100g cherry tomatoes, halved
1 tbsp each of chopped fresh flat-leaf parsley and chives, plus extra to serve
100g roasted red peppers in brine from a jar, drained and roughly chopped
150g fat-free natural cottage cheese
4 medium eggs, lightly beaten
Rocket and spring onion salad, to serve
1 Preheat your oven to 200C/ fan 180C/gas 6. Lightly spray an ovenproof 18cm flan or pie dish with low-calorie cooking spray.
2 Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Stir-fry the onion, garlic, courgette and tomatoes for 6-8 minutes, or until softened. Remove from the heat. Stir in the herbs and peppers, then mix together the cottage cheese and eggs and pour in. Season and spoon into the flan or pie dish.
3 Bake for 30-35 minutes, or until lightly golden and cooked through. Scatter over the extra herbs and serve with the salad.