This recipe makes enogh to serve six people.

Ingredients

• 12 slices wholegrain bread, crusts removed
• 1½ tablespoons olive oil
• 1 leek, white part only, finely sliced and washed
• 150 g Swiss brown mushrooms, quartered
• 250 g asparagus spear, cut into 2 cm pieces
• freshly ground black pepper
• 25 g grated parmesan
• 6 eggs
• ½ cup low fat milk

Preparation

Preheat oven to 180 °C (350 °F). 

Lightly grease a 6-cup non-stick ‘Texan’ (or large) muffin tin.

Place two slices of bread on top of one another and, using a rolling pin, roll slices to a thickness of approximately 5 mm.  Repeat with remaining slices.

Place bread in each muffin cup, pushing down firmly to mould the bread to the tin. 

Bake for 5-10 minutes, or until golden.  Set aside and reduce oven to 160 °C (320 °F).

In a heavy-based frying pan, heat oil over medium heat. Add leek and cook for 5 minutes, or until soft. Add mushrooms and cook for a further 5 minutes. Add asparagus, season with pepper then transfer to a bowl to cool.

In a separate bowl, whisk together parmesan, eggs and milk. 

Add the vegetables and stir to combine. 

Spoon the mixture into the bread cases and bake for 35 minutes, or until firm to the touch.  

Serve

Serve warm or cool, with a salad.

Unit count

1 serve = ½ unit protein, 2 units bread, ½ unit vegetables, 1 unit fats.

Find out more about  The CSIRO Total Wellbeing Diet book 2.