Weight Watchers Savory Vegetable Tart
Ingredients:

  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 2 medium carrots, diced
  • 1 roll of reduced-fat puff pastry (or light pie crust)
  • 4 large eggs
  • 150 ml skim milk
  • 100 grams fresh or frozen peas
  • 100 grams light mozzarella or provolone, shredded
  • 50 grams grated Parmesan cheese
  • 8-10 cherry tomatoes, halved
  • 1 shallot, finely chopped
  • Fresh basil, chopped (to taste)
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper, to taste

Instructions:

  1. Prepare the Vegetables:
    • Clean and cut the carrots, zucchini, and bell pepper into small cubes.
    • Wash and halve the cherry tomatoes.
    • In a large frying pan, heat the olive oil over medium heat and add the chopped shallot. Sauté for a few minutes until soft and fragrant.
  2. Cook the Vegetables:
    • Add the diced carrots, zucchini, bell pepper, and peas to the pan. Season with salt and pepper, and cook until the vegetables are slightly softened (about 5-7 minutes). Remove from heat and let cool slightly.
  3. Prepare the Tart Base:
    • Preheat your oven to 180°C (350°F).
    • Roll out the reduced-fat puff pastry or light pie crust into a tart pan. Trim any excess dough and prick the base with a fork to prevent puffing during baking.
  4. Prepare the Egg Mixture:
    • In a large bowl, whisk together the eggs, skim milk, and grated Parmesan cheese. Add a pinch of salt and pepper to taste.
  5. Assemble the Tart:
    • Spread the cooked vegetables evenly over the puff pastry.
    • Pour the egg mixture over the vegetables, ensuring it fills the gaps.
    • Sprinkle the shredded mozzarella or provolone over the top.
    • Arrange the halved cherry tomatoes and fresh basil on top.
  6. Bake:
    • Bake in the preheated oven for 30-35 minutes, or until the tart is golden brown and the egg mixture is set.
    • Let it cool slightly before slicing.
  7. Serve:
    • Serve warm or at room temperature. This tart can be enjoyed on its own or with a side salad for a complete meal.

Tips:

  • Crust: Using reduced-fat puff pastry or a light pie crust helps keep the points low.
  • Cheese: Opt for light versions of mozzarella or provolone to reduce fat and calories without sacrificing flavor.
  • Veggies: Feel free to swap in other vegetables like spinach, mushrooms, or asparagus to suit your taste.

Benefits:

  • High in Vegetables: Packed with a variety of veggies, this tart is rich in vitamins, minerals, and fiber.
  • Protein-Packed: The eggs and cheese provide a good amount of protein, making this a satisfying and balanced meal.
  • Customizable: Easily modify the vegetables and cheese to fit your dietary needs or preferences.

Nutritional Information (per serving, assuming 8 servings total):

  • Calories: ~190 kcal
  • Protein: ~9g
  • Fat: ~10g
    • Saturated Fat: ~4g
  • Carbohydrates: ~15g
    • Fiber: ~2g
    • Sugars: ~3g
  • Weight Watchers Points: Approximately 5 points per serving (may vary depending on specific brands and portion sizes)

This Weight Watchers Savory Vegetable Tart is a delicious and nutritious option for a low-point meal, perfect for lunch or dinner!