Taken from Eating for Sustained Energy 2
Each tart serves 4
1 cup (250 ml) canned or cooked butter beans, drained and pureed
4/5 cup (200 ml) fat-free milk
2 t (10 ml) mustard powder
1 t (5 ml) salt
½ t (2ml) freshly ground black pepper
½ cup (125 ml) fresh pineapple pieces or canned pineapple, drained
200 g cooked asparagus, or 1 X 410 g can asparagus, drained
120 g low-fat Cheddar cheese, grated
• Preheat the oven to 180 degrees and spray 2 small tart pans with nonstick spray.
• Puree the drained butter beans with 100 ml (2/5 cup) of the milk.
• Pour into a bowl and ad the rest of the milk, the eggs, mustard powder, salt and pepper, and stir to mix.
• Halve the egg and milk mixture (pour half into another bowl), then add the pineapple and tuna to 1 half. Mix gently.
• Pour the tuna and pineapple filling into 1 tart dish.
• Pour enough of the remaining egg and milk mixture into the second tart dish to be about 2 mm deep, then spread the asparagus pieces evenly over the second tart dish and pour over the remaining milk and egg mix.
• Sprinkle the grated cheese evenly over the 2 tarts.
• Place both tarts carefully into the oven and bake for 35 minutes, or until set.
• Leave to cool slightly and serve with a tossed salad and low-oil dressing, and 1 slice of low GI health bread if desired.
Nutrients per serving
Tuna & pineapple
Carbs: 9 g
Protein: 17 g
One serving = ½ starch and 2 protein
GI: below 40
Carbs: 8 g
Protein: 11 g
One serving = 1.2 starch and 1 ½ protein and vegetable
My suggested flavours:
Onion, peppers, mozzarella, tuna
Spring onion, peppers, chives, bacon