Savory Baked Egg Tarts

Savory Baked Egg Tarts are a delightful and healthy twist on traditional egg tarts, featuring a flaky whole wheat crust filled with a protein-rich egg and vegetable mixture. This dish is perfect for a light lunch or brunch, combining flavors and textures that will please any palate.

Ingredients

• Whole wheat flour - 100 grams
• Unsalted butter - 40 grams
• Cold water - 2 tablespoons
• Eggs - 2 large
• Milk - 100 ml
• Spinach - 50 grams (chopped)
• Mushrooms - 50 grams (finely chopped)
• Green onion - 1 stalk (sliced)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cheddar cheese - 30 grams (shredded)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a mixing bowl, combine whole wheat flour and cold butter, using your fingers to rub the butter into the flour until it resembles breadcrumbs.
3. Add cold water, mixing until a dough forms. Wrap in plastic wrap and refrigerate for 15 minutes.
4. In a skillet, sauté the chopped spinach, mushrooms, and green onion over medium heat until softened. Season with salt and pepper, then remove from heat.
5. In a separate bowl, whisk together the eggs and milk until well combined.
6. Once the dough has chilled, roll it out on a floured surface to about 3 mm thickness. Cut out circles to fit your tart pans.
7. Press the dough into the tart pans, trimming any excess. Prick the bottoms with a fork.
8. Layer the sautéed vegetables evenly in the crusts, then pour the egg mixture over the top, filling each tart about 3/4 full.
9. Sprinkle shredded cheddar cheese on top of each tart.
10. Bake in the preheated oven for 25-30 minutes or until the egg is set and the tops are golden.
11. Allow to cool slightly before serving.

Nutrition

• Calories: 280
• Protein: 12 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 210 mg
• Total Fat: 14 g
• Saturated Fat: 8 g
• Unsaturated Fat: 4 g
• Water: 0.1 L

Health Benefits

• Rich in protein from eggs, supporting muscle maintenance and overall health.
• Contains spinach and mushrooms, which are high in vitamins and minerals, promoting good health.

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