recipeName: oat bran crust quiche
ingredients: 50g oat bran 35g natural fat-free yoghurt 1/2 small onion 6 cherry tomatoes 2 cups spinach 2 eggs 1 tablespoon heaped, low-fat smooth cottage cheese 1 teaspoon chilli flakes ½ teaspoon garlic powder salt, and pepper to taste
steps: preheat oven to 200°c. grease a small individual pie dish. in a small mixing bowl, add the oat bran and yoghurt; using a spoon, combine the two to make a crumb-like consistency. take some of the crumb and start pressing it onto the insides of the pie dish, making sure there are no gaps and the thickness is even. continue until the inside of the dish is lined to the top. pop the empty crust into the oven and blind bake for 10 minutes. meanwhile, dry fry the onion, tomatoes, and spinach, removing as much moisture as possible.  remove from the heat. whisk together the cottage cheese and the egg, adding a seasoning (salt, pepper, chilli flakes and garlic powder. then mix in the fried vegetables. once the crust has had 10 minutes, remove and add in the quiche mixture. pop it back in the oven for 15-20 minutes or until the top is golden brown.
NER: oat bran yoghurt onion cherry tomatoes spinach eggs cottage cheese chilli flakes garlic powder salt pepper