Savoury Cake – Broccoli, feta, red onion and pine nut cake – 257.5 calories a portion

IMG_1351A few weeks ago, on the weight loss site I use to log food, there was a suggestion of savoury cake as something to make and portion up for packed lunches.

I tried this recipe today and whilst it is quite a bit of fiddling around, it was absolutely delicious!

For anyone concerned about the broccoli, the flavours that are the strongest are the cheese and onion – the broccoli added a nice bite.

We ate our warm from the oven. The remainder will be portioned up and go into the freezer.

Preparation Time:30 mins

Cooking Time:40 mins

Serves:8

Calories per serving:257.5

Ingredients

Broccoli, Raw -200g

Red Onions -2 Sm/180g

Olive Oil, Olive -1 Tbsp/15ml

Rosemary, Fresh-1 Tbsp/1.7g

Thyme, Fresh -1 Tbsp/4g

Sundried Tomato – 4 or 40g

Eggs, Medium -4 Eggs/236g

Plain Flour, (white or wholemeal) -120g

Baking Powder -1½ Tsps/3g

Mature Cheddar Cheese -50g

Feta Cheese -2 Servings/200g

Pine Nuts -30g

Salt -1 Pinch/0.1g

Pepper, Freshly Ground -2 Pinchs/0.4g

Preparation: Cut the broccoli into smallish, manageable sized florets. Chop the rosemary leaves. Grate the cheddar, crumble the feta. Chop the sun dried tomatoes into small bite sized pieces. Remove the leaves from the thyme sprigs.

Method

1 Boil the broccoli in plenty of water for around 4-6 minutes, or until tender. Alternatively cook/steam in the microwave in a lidded dish with about 30ml of water on full power for 4 minutes.

2 Peel the onions and take 2 decent-sized rings, 2-3mm thick each, and reserve for the top of the cake. Finely dice the remainder of the onion.

3 Heat the oil in a pan over a moderate heat. Sweat the onions until soft and translucent. Add the rosemary and thyme towards the end of the cooking time and mix well. Leave to cool.

4 Grease a 25cm round springform cake tin and line with greaseproof paper. Preheat the oven to 200C/400F/gas mark 6. In a bowl, whisk the eggs, then add the flour, baking powder, grated cheese, crumbled feta, salt and pepper.

5 Add the cooked onion and herbs to the mix. Lastly, add the broccoli and mix to combine.

6 Add the finished mix to the cake tin and arrange the onion rings (reserving the pine nuts). Bake for 25 minutes, then sprinkle the pine nuts on top (before this and they will burn). Cook for a further 10-15 minutes until the cake is firm and golden in parts on top.

You can eat this cake warm or cold and it transports really well for packed lunches.

Nutrition Information

Nutrition Data Per Serving

Calories (kcal) 257.5

Carbohydrate (g) 14.3

Fat (g) 16.5

Fibre (g) 1.8

Fruit & Veg 0.7

Protein (g) 12.8

IMG_1352

One thought on “Savoury Cake – Broccoli, feta, red onion and pine nut cake – 257.5 calories a portion

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s