10ml olive / canola / avocado oil
1 large onion, chopped
1 clove garlic, crushed
2 cups (500ml) finely chopped spinach
125g fresh mushrooms, sliced
1 medium tomato, finely chopped
1 medium carrot, grated
3 Tbs (45ml) flour
1 ¼ cups low fat milk (310ml)
4 eggs, beaten
2 Tbs chopped parsley
1tsp mustard powder
½ tsp salt
½ cup low fat cheddar cheese, grated
Preheat the oven to 180°C.
Heat oil: brown onion and garlic.
Add all veggies. Stir fry until just cooked.
Sift the flour over the veggies.
Add the milk. Stir gently, until the sauce thickens.
Remove from stove.
Beat the eggs and gently stir with the parsley into the veggie mixture.
Season with mustard powder and salt.
Spoon into ovenproof dish.
Sprinkle cheese evenly over.
Bake 20-30min. Switch off the oven and leave to set for 10 minutes.
Serve hot or cold with seed loaf / seed roll / pasta / rice