This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and having as a no-brainer breakfast during the week.
Prep Time: 30 mins
Cook Time: 30 mins
Total Time: 1 hr
Serves: 4
Course: Appetizer or Entrée, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Gluten Free, Pescatarian, Vegetarian
Author: I Quit Sugar Blog (Guest Contributor: Meg Yonson)

Ingredients

Hazelnut Crust

  • 1 cup brown rice flour
  • 1/2 cup hazelnut meal
  • 1 egg
  • 1/4 teaspoon sea salt
  • 50 g butter chopped
  • 1 tablespoon water

Filling

  • 2 teaspoons butter
  • 1 brown onion finely sliced
  • 4 sprigs thyme leaves picked
  • 1 broccoli stem finely diced and florets roughly chopped
  • 50 g feta crumbled
  • 2 tablespoons hazelnuts roughly chopped
  • 2 eggs whisked
  • sea salt and black pepper to season

Instructions

Hazelnut Base

  • Preheat the oven to 180ºC/350ºF/Gas Mark 4 and lightly grease a tart or quiche tin with butter.
  • Combine flour, meal and salt together in a mixing bowl.
  • Add in the butter pieces and crumble into the flour mix with your fingers.
  • Add in the egg and water and mix together until a thick dough forms.
  • Press into the greased tart or quiche tin until it’s 4mm thick.
  • Place into the oven and bake for 10 minutes until lightly brown.
  • Once cooked, set aside.

Filling

  • While the base is cooking, prepare the filling.
  • Heat the butter, onion, broccoli stems and thyme leaves in a frying pan or skillet on low-medium heat.
  • Cook, stirring for 7-10 minutes until onion softens.
  • Place into the base of the baked crust and smooth out to cover the surface.
  • Add broccoli florets to a saucepan, cover with water and bring to the boil.
  • Cook for 3-4 minutes until broccoli has softened, but still has a little crunch to it.
  • Drain and scatter over onion in tart tin.
  • Pour the whisked egg over the broccoli and scatter over hazelnuts and feta cheese.
  • Place into the oven and cook for 20 minutes until egg is set and feta cheese is golden.
  • Remove from the oven and allow to cool before slicing into 4 serves.

Notes

We like serving this tart with a fresh mixed green salad. In the cooler months, you may like to serve with some roast veggies.
Make it nut-free: Replace the hazelnut meal with plain flour. You may need to add a little more water to help the mixture come together. Replace the hazelnuts with pumpkin seeds.
Nutrition Facts
Hazel-Nutty Broccoli Tart
Amount Per Serving
Calories 515 Calories from Fat 279
% Daily Value*
Fat 31g48%
Saturated Fat 12g75%
Cholesterol 166mg55%
Sodium 494mg21%
Potassium 714mg20%
Carbohydrates 47g16%
Fiber 8g33%
Sugar 5g6%
Protein 16g32%
Vitamin A 1600IU32%
Vitamin B3 4mg20%
Vitamin C 140mg170%
Vitamin K 156µg149%
Calcium 195mg20%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at https://recipes.28bysamwood.com