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Digital Subscriptions > Healthy Food Guide > Diabetes Diet Plan: The Essential Guide to Managing Your Diabetes the Healthier Way > VEGETARIAN

VEGETARIAN

The health-giving properties of vegetables are found here in abundance, and you won’t miss out on satisfaction, either. Each recipe is tailored to be a balanced meal full of goodness and flavour

CLASSIC SPINACH,HERB & FETA QUICHE

PREP15 MINCOOK35 MINSERVES4 ✔ VEGETARIAN

Cooking oil spray

1 onion, finely chopped

150g spinach, chopped

1tbsp finely chopped fresh mint or basil

1tbsp chopped fresh dill, plus extra leaves to garnish

4 large sheets filo pastry

4 eggs, plus 2 extra egg whites

125ml skimmed milk

75g reduced-fat feta, crumbled

25g vegetarian parmesan-style cheese, grated

120g bag mixed salad leaves

250g cherry tomatoes, halved

1 small red onion, thinly sliced

Classic spinach, herb & feta quiche

1 Heat the oven to 220°C/fan 200°C/ gas 7. Lightly spray a 23cm diameter loose-based, fluted tart tin with oil.

2 Spray a non-stick frying pan with oil and put over a medium heat. Cook the onion, stirring, for 5 min or until soft. Add the spinach and cook, stirring, for 2 min until wilted. Remove from the heat, stir in the chopped herbs, then leave to cool.

3 Lay one sheet of filo on a flat surface and spray with oil. Fold the sheet in half and put into the prepared tin, folding any overhang back over to make the side crust thicker. Repeat with the rest of the pastry, layering the sheets across the first sheet, so that all sides of the tin are covered. Fill with the spinach mixture.

4 Whisk the eggs, egg whites and milk together, then pour over the spinach mixture. Sprinkle with the cheeses, then bake for 25–30 min until golden and set.

5 Serve with the salad, tomatoes and onion, garnished with the extra dill.

NOW TRY THESE

SUN-DRIED TOMATO, ROCKET & FETA

Omit the onion, spinach and herbs. Complete steps 1 and 3, filling the pastry base with 75g thinly sliced, oil-free sun-dried tomatoes and 80g chopped rocket. Complete step 4.

MUSHROOM & THYME

In step 2, replace the onion, spinach, mint or basil and dill with 250g sliced mushrooms and 1tbsp finely chopped fresh thyme. Complete steps 3 and 4, omitting the feta.

POACHED EGGS WITH ASPARAGUS

PREP5 MINCOOK15 MINSERVES1 ✔ VEGETARIAN ✔ GLUTEN FREE

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About Healthy Food Guide

Eat right with Healthy Food Guide's diabetes healthy eating plan, with over 100 recipes and tips. Supported by Diabetes UK, our guide makes healthy eating easy with advice from the experts. We bust the top diabetes myths and share weight-loss tips that work. And, of course, our tried and tested recipes are all nutritionally analysed by our registered dietitian.
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