- 400g can Lucky Star Pilchards in Tomato
- 250g carrots, peeled and sliced
- 150g broccoli florets
- 1 onion, finely sliced
- Oil for frying
- 1 cup milk
- 3 eggs, lightly beaten
- 3 Tbsp grated cheddar cheese
- ½ tsp mustard powder
- Salt and ground black pepper
- 2 cups cake flour
- ½ tsp salt
- ½ tsp baking powder
- 150g cold butter or margarine, cut into blocks
- 1 egg yolk
- 1 Tbsp oil
- 1 Tbsp iced water
To Make The Pastry
- Sift together the flour, salt and baking powder in a bowl. Rub in the butter or margarine with your fingertips until the mixture is crumbly.
- Mix together the egg yolk, oil and water, add to the pastry, and mix to a stiff dough. Add extra water if necessary. Refrigerate the pastry for at least an hour.
- Heat the oven to 200ºc. Roll out the pastry and line a large, greased quiche tin or pie plate. Prick the base and bake for about 15 minutes until lightly browned. Allow to cool before adding the filling.
Pilchard, Carrot & Broccoli Tart
- Reduce the oven temperature to 160°C. Flake the pilchards in their sauce with a fork.
- Simmer the carrots in salted boiling water in a medium saucepan for about 3 minutes until half cooked.
- Add the broccoli, cover and simmer for about 6 more until the vegetables are tender. Drain well.
- Fry the onion in a little oil in a small frying pan until golden brown.
- Scatter the pilchards, carrots, broccoli and onion into the pastry case.
- Mix together the milk, eggs and cheese, and season with mustard, salt and pepper. Pour over the pilchards and vegetables and bake uncovered for about 45 minutes until the filling has set. Serve with salad.
Broccoli is one of the healthiest vegetables around, with lots of beta-carotene, vitamins A and C, calcium and antioxidants. Recent studies suggest that trace minerals in broccoli boost insulin activity to guard against late-onset diabetes.